Week 4.1

BB Deficit Deadlift 

6×4 80%+

BB Good Morning x8

Superset

BB Pendley Row x8

X4

4 min controlled AMRAP

D Ball Hold 30 sec

–

Db Renegade Row x10

DB Hammer Curl

–

KB Farmers Carry (Length Of Rig)

Week 4.2

BB Complex – Behind Neck Press x3 – OH Squat x3

X5 1 set every 2 min 

DB Single OH Squat x5 EA

Superset 

BB Sots Press x10

X4

4 min controlled AMRAP

D Ball Clean To Shoulder

–

BB High Pull x10

BB Bicep Curl x10

–

KB Carry Mixed Grip (Length Of Rig)