EQUIPMENT: Pull-Up Bar (set up band and box?), Bumper Plate (45/25), Slam Ball (20/15)
WARM-UP:
*Active Stretch + 500m Row
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5 Min. AMRAP “Cindy:”
*5 x Pull-Up
*10 x Push-Up
*15 x Air Squat
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*100m Walking Lunge (outdoor course OR 10 x 10m lengths inside)
*Early Finishers: AMRAP of 6 x Lunge Jump + 2 x Burpee
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5 Min. AMRAP “Jumping Cindy:”
*5 x Jumping Pull-Up (from floor)(mod: from box)
*10 x Plyo Plate Push-Up
*15 x Squat Jump
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*100m OH Plate Walking Lunge
*Early Finishers: AMRAP of 6 x Lunge Jump + 2 x Burpee
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5 Min. AMRAP “Weighted Cindy:”
*5 x Knee-Squeeze Slam Ball Pull-Up
*10 x Rolling Slam Ball Push-Up OR Plate-on-Back Push-Up
*15 x Bumper Plate Front Squat
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*100m Single-Arm Slam Ball OH Walking Lunge (1/2 distance R; 1/2 L)(sub: DB)
*Early Finishers: AMRAP of 6 x Lunge Jump + 2 x Burpee
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5 Min. AMRAP “Isometric Cindy:”
*10 sec. Top-of-Pull-Up Hold
*20 sec. Bottom-of-Push-Up Hold
*30 sec. Bottom-of-Squat Hold (challenge: w/ arms straight OH)
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*100m Backward Walking Lunge
*Early Finishers: AMRAP of 6 x Lunge Jump + 2 x Burpee
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FINISHER: AMRAP w/ remaining time in class “Running Cindy:”
*5 x Pull-Up
*10 x Push-Up
*15 x Air Squat
*100m Sprint
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