11.20.2015

Warm Up

Run 400m

Dynamic Drills

Then

  • Walking Lunge x 1 length
  • Burpee Broad Jump x 1 length
  • Bear Crawl x 1 length

Workout of the Day

A. 3 Sets

  • A1: OH Walking Lunge x 20 steps – Rest 60 seconds
  • A2: Seated SA Press x 6-8 per @ 20X1 – Rest 60 seconds
  • A3: Toes to Bar x 6-8 (Strict if possible) – Rest 60 seconds

B. For time:

  • 5 Rounds of Cindy
  • Run 400m
  • 4 Rounds of Cindy
  • Run 400m
  • 3 Rounds of Cindy
  • Run 400m
  • 2 Rounds of Cindy
  • Run 400m
  • 1 Round of Cindy

25 minute CAP

– 1 Round of Cindy is 5 Pull Ups, 10 Push Ups, and 15 Squats.

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