Week 4
Session 2/2
A)
4 x 8/8
Back rack cossack squats
Moderate weight
- same weight across all sets
- rest 90” btw sets

B)
Bench press
Use your training max for the percentages
Training max = 90%of real 1 RM
Week 4 DELOAD
1x5@60% of training max
1x5@60%
1x5@60%

C)
4 sets :
EMOM 16 mins
Min 1: Glute bridge dumbell floor press x 12
Min 2 : 3 wide /3 normal / 3 narrow grip pull up
Min 3 : barbell windshield viper 40"
Min 4 : REST