Lightning WOD Squad, Week 13

Day 1: back

Ex 1: pullups-2x4-6 or lat pulldowns-2x8-12

Ex 2: single arm rows-2x8-12

Ex 3: dead stop alternating rows-2x6-10

Ex 4: shrugs-2x10-15

Day 2: chest & arms

Ex 1: incline dumbbell bench press-2x6-12

Ex 2: pushups-2 x max

Ex 3: cable pushdowns-2x10-15

Ex 4: incline dumbbell curls l-2x6-10

Day 3: legs

Ex 1: Bulgarian split squats-2x6-10

Ex 2: single leg RDL-2x8-12

Ex 3: single leg box squats or reverse lunges-2x6-12

Ex 4: calf raises-2x10-15

Day 4: shoulders & arms

Ex 1: overhead press-2x5-8

Ex 2: lateral raise-2x10-15

Ex 3: concentration curls-2x6-12

Ex 4: cable overhead extensions-2x10-15

Active rest days: 10-15 minutes of kettlebell swing/snatch/clean EMOMs; jump ropes; club swings

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