Weightlifting
4Horsemen Wave2 Week1
3 Shoulder Press supersets with A,B,C,D,E
(30min)
3 Shoulder Press supersets with A,B,C,D,E
(30min)
**we will warm up with each movement then start the 30min right away. Don’t sacrifice Main set if you are short on time. Once clock stops, we will move on to the Metcon
A: Yates Row (3×10 @135/95)
B: Shoulder Press ((5+,7+9+)@(80%,75%,70%))
C: Hip Extension (3×15)
D: Bike (3x15cal)
E: 90 Second Rest (3x90sec)
Metcon
Metcon (Time)
For time,
6-9-12-9-6
Burpee over bar
Front squat 185/125
C2B Pull-ups
6-9-12-9-6
Burpee over bar
Front squat 185/125
C2B Pull-ups
(18min)
GYM1010 
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