Equip: DBs, Dynamax, Barbell
WARM-UP:
2 Rounds -
*Toe Hold Squat Stretch to Frog Hop one length across room
*Walking Mantis (Samson lunge - elbow to instep - reach to ceiling) back across room
*200m Run
6 ROUNDS: 40 sec. ON/ 20 sec. OFF: Split Squat Wall Ball (stay split; 3 rounds R leg, then 3 rounds L leg)
RETURN WORK:
3 Rounds of “Cindy” -
*5 x Pull-Up
*10 x Push-Up
*15 x Air Squat
6 ROUNDS: 40 sec. ON/ 20 sec. OFF: Hang Power Clean (loaded (65 - 85 lb.) or unloaded barbell (65 - 75 lb.), DBs)
RETURN WORK:
3 Rounds of Running “Cindy” -
*100m Sprint
*5 x Pull-Up
*10 x Renegade Row (DB Push-Up + Row R and L)
*15 x DB Front Squat
6 ROUNDS: 40 sec. ON/ 20 sec. OFF: Squat-Thrust-Lateral Hop over barbell (challenge: DBs in hand)
RETURN WORK:
3 Rounds of Jumping “Cindy” -
*5 x Floor-Touch Squat Jump to Pull-Up
*10 x Push-Up + All 4’s Hop (mod: just feet hop)
*15 x Squat Jump
6 ROUNDS: 40 sec. ON/ 20 sec. OFF: Barbell Burpee (push-up (hands atop barbell, sternum to barbell), hop in, clean and jerk) (mod: DB Burpee)
RETURN WORK:
3 Rounds of “Cindy” -
*5 x Pull-Up
*10 x Push-Up
*15 x Air Squat
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