Skip to Videos All | Week 4 | Week 3 | Week 2 | Week 1 | Week 4, • 16/03/2026 Week 4 | Workout 1 | Home Version 3 Rounds For Time(3-sec lowering phase on every rep)15x Tempo Jump Squats (soft landing)15x Tempo Air Squats15x Tempo Push-ups Week 4, • 16/03/2026 Week 4 | Workout 1 | Gym Version 3 Rounds For Time(3-sec lowering phase on every rep)15x Tempo DB Front Squats15x Tempo KB Good Mornings15x Tempo Push-ups Week 4, • 16/03/2026 Monday | Warm-up E 30s Bird-Dogs30s Dead Bugs30s Slow Air Squats30s Cat-Cow
