Day 10
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
20 Cossack squat
6/6 Dumbbell Overhead Squat
:20 L-Sit Hang
Strength
Bamboo Overhead Squat
3 x 8
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Overhead Squat
1 x 5
3 x 5
1 x 5
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Squat Snatch
3 x 2
3 x 2
3 x 1
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Snatch Pull from 1" Deficit
3 x 5
MetCon
3 Rounds for Time
40/30 Cal Row
50' Back Rack Walking Lunge 115/85
25-20-15 Overhead Squat 115/85
Accessory
Single Arm Dumbbell Row
3 x 12/12
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Banded Donkey Kick
4 x 20/20
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3 Rounds:
1:00 Front Plank
20/20 Side Plank Knee Tucks
* No rest between movements, rest as needed between rounds
Bonus
3x Fan Bike (:20 on / :20 off x 8)
Rest 4:00 between sets