Gutcheck Workout Week 4

A. Warm Up: Stretch, Jump Rope
B. Deadlift 5 sets of 3, 1x2, 1x1
C. Superset: 5 sets
     T-Bar Row - 6
     Seated Row - 12
D. 1 arm DB rows 5 x 5 each side
E. Superset: 4 sets
     6 Barbell Curls
     10 Underhand Chin Ups
F. 6 minute Plank

Tuesday
A. DB Chest Press 2 x 10, 5 x 5
B. Superset: 3 sets
     Ring Push Ups - Max Reps
     Dips - Max Reps
C. Superset: 4 sets
     Overhead DB tricep extension 8
     DB Skull Crushers 8
D. Tricep cable press downs - 100 total
E. Run 2 miles

Wednesday
A. Warm Up: Jump Rope 10 minutes
B. Superset: 5 rounds
     High Pulls 3
     Hang Cleans 3
     Push Press 3
C. Standing DB Shoulder Press 4 x 8
D. Superset: 3 sets
     Shoulder flys 20
     Barbell Shrugs 10 w/pause at the top
E. Superset: 3 rounds
     Farmers Walk 100 feet
     Plate Raises - 10

Thursday
A. Stretch/Jog
B. 4 x 500m Row/1 min rest between (rest 5 minutes after completion of all 4)
C. AMRAP: 10 minutes
     Med Ball Slams 5
     Med Ball Thruster Throws 5
     Med Ball Push Ups 10
D. Neck Bridges on Swiss Ball 3 x max time/30 sec rest between
E. Chinese Push Ups: 5 sets Max Reps
F. DB Wrist Curls -100 reps each side

Friday
A. Front Squat 1 x 8, 5 x 3 reps
B. Split Squats 2 x 5, 3 x 3 each leg
C. Walking Lunges - 10 minutes
D. Hamstring Bridges - 3 x 5 reps each side, 5 second pause at the top

Saturday
A. Active Stretch/5 Rope Climbs
B. 100 wide Pull Ups
C. 100 Narrow Push Ups
D. 100 Under hand Chin ups
E. 100 Push Up Walk Ups
F. 100 Stability Alternates
G. 100 Hip Dips on bench (each side)
H. Airdyne - 10 minutes max distance