Training · Day 4

Conditioning

Pick one option. Option A is the default.

⏱ 12 min (A) or 20 min (B)+ TowerKB + Tower

Option A · 12 min 40/20

40 s work / 20 s rest · 4 rounds of 3

Default pick.

KB Swings

40 s on / 20 s off

HingeCore

Single-Arm Rows

40 s on / 20 s off (switch sides each round)

Pull

Goblet Squat → Calf Raise

40 s on / 20 s off

Squat

Option B · 20 min AMRAP

alternative · 8–10 reps each

Use instead of A when you want a longer grind. Also hits all 5 groups with the tower.

KB Rows

× 8 / side

Pull

KB Swings

× 10

Hinge

Goblet Squats

× 10

Squat

KB Thrusters

× 8

SquatPush

5ref image: trunk-twists

Devil's Halos

× 5 / direction

CoreMobility

6ref image: trunk-twists

Around-the-Worlds

× 5 / direction

Core

Infinité Tower

3 sets each · rest 60–90 s

Vertical pull + vertical push + hanging core. Finish every training day here.

Pull-ups

3 sets × max clean reps

Full hang → chest to bar

PullCore

Dips

3 sets × max clean reps

Shoulders down, slight lean

Push

Hanging Leg Raises

3 sets × 8–15

No swing, posterior tilt at top

CorePull

Muscle-group checklist

✓

HingeKB Swings

✓

SquatGoblet Squat → Calf Raise

✓

PushDips

✓

PullSingle-Arm Rows, Pull-ups, Hanging Leg Raises

✓

CoreKB Swings, Pull-ups, Hanging Leg Raises