Warm Up
Run 250m
Dynamic Drills
Then 2 Rounds
- False Grip Ring Row x 5
- Bear Crawl x 1 length
- Step Up x 5 per
A. 4 Sets
- Muscle Up x 3-4 (strict if possible) OR Rope Climb x 2
- Alt PIstol x 8-10
- Nose to Wall HS Shoulder taps x 20 or Hold x 45-60 seconds
B. 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 5 Pull Ups, 10 Push Ups, and 15 Squats.
