# WO 4 Strength

4th workout of the week. Strength workout.

## Warmup

- 1 × 5min Jogging
- 1 × 20 Arm Swings
- 1 × 20 Arm Circles
- 1 × 20 Forearm Rotations
- 1 × 20 Wrist Rotations
- 1 × 90s Wrist Flexibility Stretch
- 1 × 10 Cat-Cow
- 1 × 10 Row (Scapular)
- 1 × 20 Side Lunges

## Strength

- 3 × 3-8 Military Pull Ups
- 3 × 5-15 Australian Pull Ups
- 3 × 10-30s Chin Up Hold
- 3 × 5-15 Decline Push Up
- 3 × 5-10 Dip (Parallel Bar)
- 3 × 10-20 Push-Up (Diamond)
- 1 × 3-10 Pistol Squat Assisted L
- 1 × 3-10 Pistol Squat Assisted R
- 1 × 3-10 Pistol Squat Assisted L
- 1 × 3-10 Pistol Squat Assisted R
- 1 × 3-10 Pistol Squat Assisted L
- 1 × 3-10 Pistol Squat Assisted R
- 1 × 10-30s Pistol Squat Hold L
- 1 × 10-30s Pistol Squat Hold R
- 1 × 10-30s Pistol Squat Hold L
- 1 × 10-30s Pistol Squat Hold R
- 1 × 10-30s Pistol Squat Hold L
- 1 × 10-30s Pistol Squat Hold R