Warm Up
Run or Row 250m
Then 2 Rounds of:
- Scap Pull Up x 5
- T Push Up x 10
- OHS x 15 w/ PVC
Workout of the Day
A. 3 Sets for Quality
- Rope Climb x 1-2 (legless if possible)
- SL KB RDL x 8 per @ 3011
- FLR on Floor or Rings x 45-60 seconds
B. For time:
- Run 400m
- 4 Rounds of Cindy
- Run 400m
- 3 Rounds of Cindy
- Run 400m
- 2 Rounds of Cindy
- Run 400m
- 1 Round of Cindy
-1 Round of Cindy is 5 Pull Ups, 10 Push Ups, and 15 Squats.
-22 minute cap.
