PWO#4: Weeks 6, 7, 8

These are the last dozen workouts for PWO#4.

• BLACKJACK
• 4 rounds, 40-30-20-10 of
• ##KB Swings
• JackKnives
• Air Squats

• RIMFIRE
• 10 rounds, descending/ascending reps
• ###KB Deadlifts, 20-18-16...2
• Pushups, 2-4-6...20

• SHEPHERD
• 100 each, partitioned as you wish, of:
• Pullups
• ##KB thrusters (50 ea side)

• PURE GOLD
• 4 rounds of, one-minute each:
• ##KB F8H
• HK2E
• Burpees
• Recovery/Rest

• SILVER
• 15 minutes of:
• 5 #KB rear-step lunges (R)
• 5 #KB rear-step lunges (L)
• 10 Push Press (R)
• 10 Push Press (L)
• 10 #KB One-Handed Swings (R)
• 10 #KB One-Handed Swings (L)

• MARATHON
• 20 minutes of:
• 1/2/3 reps of:
• ###KB TGU (R)
• ###KB TGU (L)
• Burpee Pullup
• 1 each, 2 each, 3 each, 1 each, 2 each....

• CUBED
• 30 reps for time:
• ###KB Snatches
• From the ground each rep.
• Switch hands as necessary.

• GRAMS
• For 15 minutes:
• 1/3/5 reps of:
• Hanging Burpees
• Burpees
• 1 each, 3 each, 5 each, 1 each, 3 each.....

• LEAP
• Continuous ###KB Front Squats
• One in minute one, Two in minute two, etc.
• For as long as you are able.

• PEARL
• 3 rounds, 20-16-10 of:
• ##KB Deadlifts
• ##KB Situps
• ##KB Strict Overhead Presses (total, do half on each side)

• SCREAM
• 4 rounds of, one-minute each:
• ##KB SDLHP
• ##KB Slasher-to-Halo
• Inverted Rows
• Tuck Jumps
• Recovery/Rest

• SMILES
• 10 minutes of:
• ##KB Snatches
• From the ground each rep.
• Switch hands as necessary.

This completes the eight weeks of Prison Workout #4, with a total of 32 sessions.