Week 4 Day 4
Main:
10 x 2 @ 65%
Front Squat ( 10 Sec pause on 1st Rep)
Super set depth jumps to max height
Assistance:
Dimmel Deadlift: 4 x 12
GHR: 4 x 8
Heavy Band Abs: 4 x 30
WOD:
8 Rounds:
400m Run
(start next round with full recovery)
Rest:
:40 sec Max Double unders
:20 Sec Max Burpees
:30 sec Rest
Repeat 7 x
AOD
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