Day 1
Warmup
3 rounds
*Don't rush your warmup. Execute each movement with a focus on quality. On the machine, you should increase effort each round
15/12 Cal Row
10 Glute Bridge
20 Band Pull Apart
10 Single Leg Dumbbell Deadlift (single leg RDL)
Strength
Back Squat 1 x 10
Back Squat 1 x 8
Back Squat 1 x 6
Back Squat 1 x 4
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Front Squat 1 x 5
Front Squat 1 x 5
Front Squat 1 x 5
Front Squat 1 x 5
Cardio
1500 m Row
Rest 1:00
250 m Row
Rest :30
250 m Row
Rest 2:00
1000 m Row
Rest :45
250 m Row
Rest :45
250 m Row
Accessory
Plate Pinch Bench Press 4 x 15
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Dumbbell Bicep Curl 4 x 15/15
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3 Rounds
20 V-Ups
:30 second hollow hold
30 Flutter Kicks (total)
*Rest as needed between rounds
Bonus
10 Legless Rope Climbs, For Time