BOF WEEK 4

Bodyweigth workouts...simple train at Home.!!

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AEROBIC POWER

A - WORKOUT

AMRAP 5

400m Run (Buy in)

Then AMRAP

- 21 Chair Dips

- 15 Down-ups

- 9 Handstand Push-ups

Rest 3:00 x 2 Sets

01AEROBIC POWERA - WORKOUTAMRAP 5400m Run (Buy in)Then AMRAP- 21 Chair Dips- 15 Down-ups- 9 Handstand Push-upsRest 3:00 x 2 Sets

02AEROBIC EFFORTA - WORKOUTFor Time:50-40-30-20-10Reverse Sit-upsReverse Lunges10-20-30-40-50Sit-upsLungesNOTE: This is one workout. When you finish the10 Reverse Lunges start the 10 sit-ups.

Page 1 and 2: Written by Paul Warrior
Page 3 and 4: WEEK 1
Page 5 and 6: 02AEROBIC EFFORTA - WORKOUTFor Time
Page 7 and 8: 04INTERVAL WEIGHT TRAININGA - PHASE
Page 9 and 10: WEEK 2
Page 11 and 12: 02ANAEROBIC EFFORTA - MOBILITY3 Set
Page 13 and 14: 04BODYWEIGHT GVT +A - SQUATS25m Leo
Page 15: WEEK 3
Page 19 and 20: 04INTERVAL WEIGHT TRAININGA - PHASE
Page 21 and 22: WEEK 4
Page 23 and 24: 02ANAEROBIC WORKA - MOBILITY3 Sets
Page 25 and 26: 04BODYWEIGHT GVT +A - UPPER25ft Wal
Page 27: Jeremiah 20:11Written by Paul Warri

BOF WEEK 4

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