Warm Up
Jumprope 3 minutes
Then:
- Dislocate x 10
- Scap Push Up x 10
- Scap Pull Up x 5
Workout of the Day
A. 4 Sets
- A1: CGBP x 6-8 @ 20X1 – Rest 60 seconds
- A2: Side Bridge x 30-45 seconds per – Rest 60 seconds
B. 3 Sets
- B1: Weighted Pull Up x 3-5 @ 2110 – Rest 60 seconds
- B2: SA Bent Row x 6-8 per @ 2111 – Rest 60 seconds
C. For time:
- 4 Rounds of Cindy
- Run 400m
- 3 Rounds of Cindy
- Run 400m
- 2 Rounds of Cindy
- Run 400m
- 1 Round of Cindy
- Run 400m
– 1 Round of Cindy is : Pull Up x 5, Push Up x 10, Squat x 15. 22 minute cap.
