Day 8
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
5 - 8 Strict Chin Ups
30 Weighted Supported Flutter Kicks
20 Lunges
Strength
Back Squat 1 x 10
Back Squat 1 x 8
Back Squat 1 x 6
Back Squat 1 x 6
Back Squat 1 x 6
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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
3 Rounds
2000 m Row @ 3:00/500m
Rest 1:30
500 m Row @ 3:00/500m
* Rest :45 between rounds
Bench Press
1 x 10
1 x 10
3 x 10
Accessory
Dumbbell Bench Press 4 x 15
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Alternating Dumbbell Bicep Curl 4 x 15/15
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3 Rounds:
20 Star Fish (10/10)
20 Heels Over (total)
30 Flutter Kicks (total)
*Rest as needed between rounds
Bonus
Flight Simulator
5 up to 50 and back down, in increments of 5, of unbroken double-unders