WEEK 9 – Day 43, Wednesday – 9th June 2021

Week 9 – Day 43

Warmup:
Scapular Strength Isometrics
Wall Facing Handstand Hold 30sec
Single Arm Passive Ring Hang x 30sec/arm
x 4 sets
https://youtu.be/7J_x9uMtr-o
https://youtu.be/hUC_f45ZStI

A) HOT START EMOM

EMOM x 12-15mins
1st – 45sec Row
2nd – 10-12 Rower Pike Ups
3rd – 4 Man Makers

*Choose to go 4 or 5 rounds based on your timing for the session and how your body is feeling
*Build your pace on every set on the cardio piece
https://youtu.be/6O8kZDgsRmo
https://youtu.be/H7iF5rNSoC4 manmaker

B1) Strict Bar Dips

21X1; 5,4,3 rest 45sec
*Faster tempo this week with decending reps – Go Heavy here with added weight if you can

B2) Eccentric Kipping HSPU

31X1; 4-7repx; rest 45sec x 3
https://youtu.be/Vv08brMb2jI

B3) Rope Assisted Single Arm Pull Up

20X0; 4-6/arm; rest 90sec x 3
https://youtu.be/ZovYHbqJIPE

C) 3 Sets – Grinder Muscle Endurance Work

4 Bar Muscle Ups (sub 6 Burpee + Toes to Bar)
6 KB Renegade Rows (53/35/hand)
Row 10/8 Cals
rest walk 60sec
10 Dual KB Snatch (53/35/hand)
2 Legless Rope Climbs (sub 6 Strict C2B Pull Ups)
Row 10/8 Cals
rest walk 60sec

D) Static back

5mins – Nasal Only Breathing