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week 4 workout 3

Timer Duration: 24:05 Rollover intervals for more details.

Exercises:
  • Warm Up/stretch
  • Rest
  • Gorilla Row
  • Low Sit To High Pull
  • Snatch
  • Reverse Fly
  • Band Pull
  • Heavy Row
  • Heavy Dead
  • Sprinter
  • High Pull Drop Squat
  • Cool Down
  • warm up/stretch 1:30
  • rest 0:30
  • gorilla row 0:20
  • rest 0:10
  • gorilla row 0:20
  • rest 0:10
  • gorilla row 0:20
  • rest 0:10
  • gorilla row 0:20
  • rest 0:10
  • low sit to high pull 0:20
  • rest 0:10
  • low sit to high pull 0:20
  • rest 0:10
  • low sit to high pull 0:20
  • rest 0:10
  • low sit to high pull 0:20
  • rest 0:10
  • snatch 0:20
  • rest 0:10
  • snatch 0:20
  • rest 0:10
  • snatch 0:20
  • rest 0:10
  • snatch 0:20
  • rest 0:10
  • reverse fly 0:20
  • rest 0:10
  • reverse fly 0:20
  • rest 0:10
  • reverse fly 0:20
  • rest 0:10
  • reverse fly 0:20
  • rest 0:10
  • band pull 0:20
  • rest 0:10
  • band pull 0:20
  • rest 0:10
  • band pull 0:20
  • rest 0:10
  • band pull 0:20
  • rest 0:10
  • heavy row 0:20
  • rest 0:10
  • heavy row 0:20
  • rest 0:10
  • heavy row 0:20
  • rest 0:10
  • heavy row 0:20
  • rest 0:10
  • heavy dead 0:20
  • rest 0:10
  • heavy dead 0:20
  • rest 0:10
  • heavy dead 0:20
  • rest 0:10
  • heavy dead 0:20
  • rest 0:10
  • sprinter 0:20
  • rest 0:10
  • sprinter 0:20
  • rest 0:10
  • sprinter 0:20
  • rest 0:10
  • sprinter 0:20
  • rest 1:30
  • high pull drop squat 0:45
  • rest 0:15
  • high pull drop squat 0:45
  • rest 0:15
  • high pull drop squat 0:45
  • rest 0:15
  • high pull drop squat 0:45
  • cool down 1:00

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The website is also allows users of Seconds Pro to share their timers from the app with non-users.

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