01292026 Phase 1 Week 4 Session D

01292026 Phase 1 Week 4 Session D
Warm Up
3 Min Cardio of choice

2 rounds
10 Knuckle Drag
10 Air Squat
10m Light Farmers carries
20 Band pull-aparts

Strength & Accessory
build to 3 working sets
5/5 Kickstand Hex Bar Deadlift

Accessory Circuit
3 rounds
8 DB Strict Press
10 Ring Row
20s Pallof press (each side)

Conditioning
AMRAP 8
8 Alternating reverse lunges
10 Push-ups
20 Mountain climbers
Athlete Notes
This is a strong finish, not a test. Control your lowers, and be explosive back to the top. As today marks the end of phase 1, I want you leaving the gym feeling strong, capable, and ready for whats next.