Phase 1 Training - Day 4

A1. Strict Supinated Chinups @ 20x0 2-3 x 4 Rest 10 seconds

45 x 3 / 60 x 3 / 65 x 3 / 65 x 2

A2. Strict Medium Grip Pronated Grip Chinups - AMRAP x 4 Rest 20 seconds

9 / 8 / 5 / 5

A3. 15 Unbroken Chest to Bar Pullups x 4 Rest 4 minutes

13.2 / 15 / 15 / 6.3.2.2.1.1

B1. Powell Raises @ 4010 6 - 8 / Arm x 3 Rest 45 seconds

20 x 8 / 25 x 8 / 30 x 7

B2. Seated Single Arm Overhead Press @ 3111 6-8 / Arm x 3 Rest 45 seconds

35 x 8 / 50 x 8 / 50 x 8

Limited by DB as the jump is 35, 50, 60, 70

C. Prowler Sled Drag Backwards 25 seconds Sprint x 4 Rest 2 minutes

175 / 175 / 175 / 175