"The Return of Cindy" (S3 Conditioning)

EQUIPMENT: Barbell (65), Rower, Box (16"), Pull-Up Bar

WARM-UP:

*Active Stretch

3 Rounds -

*10m Walking Lunge there/ 10m Fwd. Bear Crawl back

*10m Broad Jump there/ 10m Bkwd. Bear Crawl back

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RETURN:

5 Min. AMRAP of “Cindy” -

*5 x Pull-Up

*10 x Push-Up

*15 x Air Squat

SET #1:

3 Rounds -

*200m Run

*20 x Push Press (65 lb. bar)

RETURN:

5 Min. AMRAP of “Cindy” -

*5 x Pull-Up

*10 x Push-Up

*15 x Air Squat

SET #2:

3 Rounds -

*200m Row

*20 (10 ea. leg) x Bulgarian Split Squat (65 lb. barbell in back rack)(mod: w/ DBs hanging)

RETURN:

5 Min. AMRAP of “Cindy” -

*5 x Pull-Up

*10 x Push-Up

*15 x Air Squat

SET #3:

3 Rounds -

*200m Run

*20 x Front Squat (65 lb. bar)

RETURN:

5 Min. AMRAP of “Cindy” -

*5 x Pull-Up

*10 x Push-Up

*15 x Air Squat

SET #4: (we didn't have time to get to this set)

3 Rounds -

*200m Row

*20 x Hang Power Clean