Workout of the Day

A) DB Front Rack Walking Lunge (12 steps 6/6)
B) 20 Shoulder Taps
(in plank position)


Shoulder Taps | Walking Lunge

Set clock for 10 mins

5 Mins of Strict Heavy Cindy
3 Strict Pull Ups
6 Weighted Push Ups
9 Front Squats (95/65)

followed immediately by

5 mins of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

The idea here is to keep the movements essentially the same but transition from slower and heavier to lighter and faster. Some other options for heavy and light pull ups:

Strict with band/jumping pull ups
steep ring rows/less steep ring rows or jumping pull ups

If regular push ups from the floor are challenging, make those your heavy push ups (unweighted) and box push ups your light ones.


Front Squat | Pull-up (Kipping) | Ring Row | Row