Apprentice of evil:

week IV

workout I

A1. Barbell Bench Press

A2. Dumbbell Split Squat


B1. Reverse Grip Assisted Pull Up

B2. Sled Push (or walking lunges)


C1. Alternating Kettlebell (or DB) Snatch

C2. Box Jump


D1. Med Ball Side Throw (against wall)

D2. Weighted Sit Up


workout II

A1. Alternating Kettlebell Cleans

A2. Double Kettlebell Front Squat


B1. Seated Dumbbell Arnold Press

B2.  Romanian Deadlift


C1. Cable Row Machine 

C2. Seated Hamstring Curl


D1. Side Plank 30 seconds per side

D2. Straight Arm Plank -1 minute

Workout III

A1. Assisted Pull Up

A2. Barbell Back Squat


B1. Single Arm Dumbbell Chest Press

B2. Single Leg Leg Press


C1. Hammer Curl Standing on Bosu Ball

C2. Goblet Box Squat


D1. Mountain Climber w/ Push Up

D2. Hollow Hold- 45 seconds

if you are skipping cardio on your rest days, we see you. this is not a drill.