Weightlifting
4Horsemen Wave1 Week4
3 Shoulder Press Supersets of A,B,C,D,E
(30min)
3 Shoulder Press Supersets of A,B,C,D,E
(30min)
A: Single arm Landmine Press (3×10(each arm)@95/65)
B: Shoulder Press ((5+,7+9+)@(80%,75%,70%))
C: GHD Med-Ball Press (3×10@20/14#)
D: Row (3x15Cal )
E: 90 Second Rest (3x90sec rest)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
25 HSPU
50-calorie row
100 overhead squats
50 WB Shots 10/9ft 20/14#
25 HSPU
25 HSPU
50-calorie row
100 overhead squats
50 WB Shots 10/9ft 20/14#
25 HSPU
Men use a 45-lb. barbell
Women use a 45-lb. barbell
GYM1010 
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