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

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