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Move: Phase 4 →

Strength+

Low rep days for increased focus on strength Pull-ups: 40 lbs vest OHP: 35 lb DBs

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Created by

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Workout Breakdown

Warm-up

1

Shoulder Warm-up - Resistance Band

1 set × 5-10 reps

2

Wrist Flexibility Stretch

1 set × 5min

3

Rings Support Hold (Turned Out)

1 set × 30s

4

Dead Bug

1 set × 30s

5

Hang (Arch)

1 set × 10 reps

Strength Work

Vertical Push/Pull

1

Overhead Press

1 set × 2-5 reps

2

Pull-Up

1 set × 2-5 reps

3

Overhead Press

1 set × 2-5 reps

4

Pull-Up

1 set × 2-5 reps

5

Overhead Press

1 set × 2-5 reps

6

Pull-Up

1 set × 2-5 reps

Horizontal Push/Pull

1

Push-Up (Rings Turned Out)

1 set × 2-5 reps

2

Archer Row - Ring

1 set × 2-5 reps

3

Push-Up (Rings Turned Out)

1 set × 2-5 reps

4

Archer Row - Ring

1 set × 2-5 reps

5

Push-Up (Rings Turned Out)

1 set × 2-5 reps

6

Archer Row - Ring

1 set × 2-5 reps

Accessory Work

1

Db Curl

1 set × 3×8-12 reps