Day 9
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 Ski
10/10 Single Arm Kneeling Dumbbell Press
10 Toe Up RDL
4 Inch Worms
Strength
Push Press
1 x 10
1 x 10
2 x 8
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Strict Press
4 x 10
MetCon
Tabata Fan Bike
8 Rounds:
:20 on
:10 off
Right into...
5 rounds:
8 Sandbag Cleans 100/70
10 Burpees over sandbag
Right into...
20/16 Cal Fan Bike
Accessory
Band Assisted Strict Pull-Up 4 x 20
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Overhead Dumbbell Tricep Extension 4 x 15
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Reverse Hyper 3 x 15
Bonus
40:00 - Zone 2 Spin Bike or Run