DATE – Friday
Warm-up
3 mins skipping/high knees/double under practice
Mobility
10 min Roll with lacrosse ball and/or foam roller –
5 mins upper body: pecs/lats/shoulders
5 mins lower body: glutes/quads/hams
WOD A)
EMOM Front Squats: 3-2-2-1-1-1 – Heavy but NOT to failure; 80-95% of 1RM
WOD B/C)
FUN FRIDAY! Choose one of the following workouts.
(Must be able to 15 unbroken, unassisted pull-ups to choose B)
B)
“CINDY” 20 min AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
OR
C)
“CINDY ON STEROIDS” 20 min AMRAP of:
15 Pull-ups
30 Push-ups
45 Squats
