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Week 4 · Day 1 · Block 1

Strength A · Push + Squat

≈ 40 MIN

Deload week. Two sets, easy effort. Move well; do not chase fatigue.

Path A · On-ramp

  1. Warmup: 5 min easy movement, joint circles, double-clean practice
  2. KB goblet squat2 × 12
  3. Double KB strict press2 × 6
  4. Ring pushup2 × 8–10
  5. Plank2 × 25s
  6. Cooldown: 3 min walking, slow breath

Path B · Build

  1. Warmup: 5 min easy movement, joint circles, double-clean practice
  2. Double KB front squat2 × 10
  3. Double KB push press2 × 6
  4. Ring dip2 × 6
  5. Ring fallout2 × 6
  6. Cooldown: 3 min walking, slow breath