Workout of the Day

3 SETS FOR QUALITY
5/5 SA Ring Row
5-7 Banded Strict Pull-Ups*
10-15 Straight Arm Banded Push-Downs

*Option for 3-5 Strict Pull-Ups.

-Rest As Needed b/t Sets-

(No Measure)

Movements:

Pull-up (Kipping) | Ring Row | Row

Every 4 minutes on the minute for 5 total sets perform:
400m Run
AMRAP “Cindy”

“Cindy”
5 pullups
10 pushups
15 air squats

*Pick up where you left off.

Score: total reps

Movements:

Air Squat | Pull-up (Kipping) | Push Up | Run

At Home

VIDEO: https://vimeo.com/582515399/9590030a9b

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES
25′ Slow Bear Crawl
25 Mountain Climbers
25′ Slow Bear Crawl
25 High Knees

(No Measure)

Movements:

Bear Crawl

5 SETS ON A 10:00 CLOCK…
16 Glute Bridge Floor Press
16 Weighted Glute Bridges

(Score is Weight)

5 SETS FOR MAX REPS
1:00 Push-Ups
1:00 Burpees
1:00 Alt Reverse Lunges

– Rest 1:00 –

(Score is Reps)

Movements:

Burpee | Push Up | Walking Lunge

FOR QUALITY
Max Time in Any Style Plank for 5:00

(No Measure)

MOBILITY VIDEO: