WARMUP/MOBILITY
(10 mins) Band shoulder warmup drills + pushups, beat / ring swings etc.
Alt. EMOM x 10 mins:
1) 1-5 Muscle ups (scale: 6-8 dips)
2) 40 UB Double unders (bring reps down to stay under 40 secs)
1) 1-5 Muscle ups (scale: 6-8 dips)
2) 40 UB Double unders (bring reps down to stay under 40 secs)
Super Cindy
25 min AMRAP:
400m Run
15 Pullups
30 Pushups
45 Air Squats
*Run counts as 10 reps, 5 reps if only 200m was completed on last round
400m Run
15 Pullups
30 Pushups
45 Air Squats
*Run counts as 10 reps, 5 reps if only 200m was completed on last round
Scaling:
Pullups 5-10
Pushups 10-20
Squats 20-30
Bring the reps down as neeeded to keep yourself moving through the first couple of rounds
Pullups 5-10
Pushups 10-20
Squats 20-30
Bring the reps down as neeeded to keep yourself moving through the first couple of rounds
2-3 rounds:
10 V-ups + max hollow rock or hold (straight from last v-up into hollow)
20 Superman raises w / pause at top
10-12 Powell raises
—
Crossover plyo after completing 2-3 rounds
10 V-ups + max hollow rock or hold (straight from last v-up into hollow)
20 Superman raises w / pause at top
10-12 Powell raises
—
Crossover plyo after completing 2-3 rounds
