4 QUARTERS Challenge Yourself

1
ST

QUARTER

REPS x 12 x 5 x 7 EACH

ND

QUARTER

REPS x 6 EACH x 8 EACH x 6 EACH x 6 EACH x 10 x 10 x 10 x x x x 6 EACH 6 EACH 6 EACH 6 EACH

UPRIGHT ROW DB SQUAT JUMPS 1 LEG STEP UPS HANG SNATCH DB SQT + PUSH PRESS BENT OVER ROW ALT. STEP UPS DB COMPLEX* REST 2 MINUTES Suck Dick

1 LEG STEP UPS ALT. STEP UPS ALT. SPLIT JUMPS CURL & PRESS

x 12 x 10 x 10 x 7 EACH x 1X 1 LEG STEP UPS ALT. STEP UPS 1 LEG STEP UPS ALT. STEP UPS DB COMPLEX* * DB COMPLEX UPRIGHT ROW X 6 SNATCH X 6 SQUAT PRESS X 6 REST 2 MINUTES DB SQT + PUSH PRESS BENT OVER ROW HANG SNATCH

x 1X

3RD QUARTER ALT. STEP UPS CURL & PRESS DB SQT + PUSH PRESS DB SQT JUMPS DB PUSH-UPS HANG SNATCH DB SQT JUMPS DB PUSH-UPS CURL & PRESS REST 2 MINUTES

REPS x 7 EACH x 6 x 10

BENT ROW X 10 DB PUSH-UPS X 10

4TH QUARTER HANG SNATCH 1 LEG STEP UPS DB SQT JUMPS CURL & PRESS

REPS x 10 x 8 EACH x 20 x 6 EACH x 7 EACH x 10 x x x x 6 EACH 6 EACH 15 10 EACH

x 20 x 10 x 10 x 15 x 10 x 6

ALT. SPLIT JUMPS DB SQT + PUSH PRESS 1 LEG STEP UPS ALT. STEP UPS DB SQT JUMPS ALT. SPLIT JUMPS PAIN OVERYOU WIN!

And Finish What You Start!