THURSDAY-PULL-FULL BODY-BODYBUILDING WEEK 4 (last week)

Apex Performance Training LLC – Metcon Training Program

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Superset A.

Dual Dumbbell Seal Row (4×10)

4 sets, 10 reps

@RPE 8

Rope Climb (4×2)

4 sets, 2 reps

Use hardest progression.

Chin Ups=8 reps

Ring Rows=10 reps

Laying to Standing=4 reps

Barbell Bicep Curl (3×10)

3 sets, 10 reps

@RPE 7

Superset B.

Sandbag Good Morning (4×10)

4 sets, 10 reps

@RPE 8

Single Leg Hip Thrust (4×10/10)

Use single dumbbell

4 sets, 10 reps each side

@RPE 8

Russian Kettlebell Swing (3×20)

3 sets, 20 reps

@RPE 7