Warm Up
3 rounds
10 light db strict press
10 burpees
30 double unders
10 light db strict press
10 burpees
30 double unders
Strength
One more week of upper body split then we will change it up
3 sets to failure with little rest and drop the weight each set. rest 2-3 minutes between exercises
Barbell strict press
Dumbbell single arm rows do one side all 3 sets to failure then the other side
Dumbbell incline bench press
Neutral grip pull ups weighted if you want
Dips weighted if you can
3 sets to failure with little rest and drop the weight each set. rest 2-3 minutes between exercises
Barbell strict press
Dumbbell single arm rows do one side all 3 sets to failure then the other side
Dumbbell incline bench press
Neutral grip pull ups weighted if you want
Dips weighted if you can
Metcon
Rowing Cindy
20 minute AMRAP
5 pull ups
10 push ups
15 air squats
20 calorie row
***Stimulus Notes: We all know Cindy, a 20+ round workout (for some) which means it's an emom style workout. Try and execute with that in mind.
Basically an Every Other Minute session (for a round) - the Cindy part should take about 45s and the tight transition to the rower (ideally set up right next to where you'll drop and do your push ups) and you start cranking out those calories.
Shoot for an every minute on the minute type session, first minute: Cindy (5+10+15), second minute: 20 cal row. If that falls apart, use the row to settle yourself and pick that up as close as you can to an EMOM again.
20 minute AMRAP
5 pull ups
10 push ups
15 air squats
20 calorie row
***Stimulus Notes: We all know Cindy, a 20+ round workout (for some) which means it's an emom style workout. Try and execute with that in mind.
Basically an Every Other Minute session (for a round) - the Cindy part should take about 45s and the tight transition to the rower (ideally set up right next to where you'll drop and do your push ups) and you start cranking out those calories.
Shoot for an every minute on the minute type session, first minute: Cindy (5+10+15), second minute: 20 cal row. If that falls apart, use the row to settle yourself and pick that up as close as you can to an EMOM again.