Candito Linear 8 / Tabata 7

Day 4: Control Upper Day

Tabata: Skill Mill (Level 6)
23 cal

Sauna 30 min
   
Strength:
6x4 Pause squats @95kg
3x4 Pause deadlifts @ 105kg

Candito Linear 7 / Tabata 6

Day 2: Heavy Upper Day

Tabata: Air Bike

74 cal

Warm up:


Strength:
3x6 Bench press @65kg
3x6 DB row @28kg 
1x6 Sh press @50kg (f6)
1x6 Wtd pull-up @7kg

Candito Linear 6

Day 1: Strength Lower Day

Warm-up:

Strength:
3x6 Squat @115kg
2x6 Deadlift @125kg
 

Candito Linear 5

Day 3: Control Lower Day 

Strength:
6x4 Pause Squat @92.5kg
3x4 Pause Deadlift @102.5kg 

Tabata 5

Tabata: The Arc cross-trainer
80 cal

Sauna 30 min

Candito Linear 4

Day 1: Heavy Lower Day & Day 2: Heavy Upper Day

Warm up: Max Shank's Strength Primers
90-90 hip mobility with rotation x10
Quadruped hip circles x5
Downward dog to knee tuck x8
Shoulder club rotations
KB bottoms up press @12kg x10
 

Strength:
3x6 Squat @112.5kg
2x6 Deadlift @122.5kg 
3x6 Bench press @62.5kg
3x6 DB row @26kg 
1x6 Sh press @47.5kg
1x6 Wtd pull-up @6kg

440 MTB Park

5 runs on a Trek Remedy full suspension bike at 440 MTB Park

Tabata 3

Tabata: Skill Mill (level 7)
21 cal

Sauna 30 min

Candito Linear 2 / Tabata 2

Day 2: Heavy Upper Day

Warm up:


Strength:
3x6 Bench press @60kg
3x6 DB row @24kg 
1x6 Sh press @45kg
1x6 Wtd pull-up @5kg
 

Tabata: Incline push-up
80 reps

Candito Linear 3 / Tabata 4

Day 3&4: Control Lower & Upper Day

Warm up: Max Shank's Strength Primers
90-90 hip mobility with rotation x10
Quadruped hip circles x5
Downward dog to knee tuck x8

Strength:
6x4 Pause Squat @90kg
3x4 Pause Deadlift @100kg 

6x4 Spoto Press 
6x4 Pause DB Row @20kg
1x10 Sh Press @40kg
1x10 Pull-ups

Tabata: Row 
63 cal

Candito Linear 1 / Tabata 1

Day 1: Heavy Lower Day

Warm up: Max Shank's Strength Primers
90-90 hip mobility with rotation x10
Quadruped hip circles x5
Downward dog to knee tuck x8

Strength:
3x6 Squat @110kg
2x6 Deadlift @120kg

Tabata: Recumbent Bike
67 cal