Super Cindy

EQUIP: Barbell (95/65), Kettlebell (53/35), Slam Ball (30/20), Pull-Up Bar (+ optional band for assistance w/ pull-ups)

WARM-UP:

2 Rounds -

*400m Run

*5 x Toe-Hold Squat Stretch

*5 x Inchworm Out - Push-Up - Inchworm In

*5 x Cobra-to-Down Dog

---------------------------------------------------------------------------------------------------------

SET #1:

5-10-15 x

*Barbell Behind-the-Neck Thruster 

*Bottom-Up KB Thruster 

*Slam Ball Wall Ball

*Upon Immediate Completion: start right into your “Cindy” AMRAP; the 5 min. begins once all participants have finished Set #1; motivation to finish set #1 quickly: > 5 min. of “Cindy” to complete more rounds

5 min. AMRAP of “Cindy:”

*5 x Pull-Up

*10 x Push-Up

*15 x Air Squat

SCORE = Total Rounds + Reps of "Cindy"

---------------------------------------------------------------------------------------------------------

SET #2:

5-10-15 x

*Barbell Squat Clean

*KB Squat Clean 

*Slam Ball Squat Clean 

*Upon Immediate Completion: start right into your “Cindy” AMRAP

5 min. AMRAP of “Cindy:”

 *5 x Pull-Up

*10 x Push-Up

*15 x Air Squat

SCORE = Total Rounds + Reps of "Cindy"

---------------------------------------------------------------------------------------------------------

SET #3:

5-10-15 x

*Bar Facing Burpee

*KB Burpee-Deadlift-Lateral Hop Over KB 

*Slam Ball Burpee (a.k.a. “Slurpee”)

*Early Finishers: start right into your “Cindy” AMRAP

5 min. AMRAP of “Cindy:”

*5 x Pull-Up

*10 x Push-Up

*15 x Air Squat

SCORE = Total Rounds + Reps of "Cindy"

FINAL SCORE = Sum of all 3 "Cindy" Scores