Warm Up
smash upper outside of chest with
lacrosse ball 1 minute each side
banded chest opener stretch 1 minute a side
banded lat stretch 1 minute a side
band pull aparts 10
3 rounds
10 push ups
10 light dumbbell shoulder press
10 balboas
lacrosse ball 1 minute each side
banded chest opener stretch 1 minute a side
banded lat stretch 1 minute a side
band pull aparts 10
3 rounds
10 push ups
10 light dumbbell shoulder press
10 balboas
Strength
Bench press
5x5 with 2 second pause at bottom
Incline dumbbell bench press
3x12
Balboas
3x15
rest no more than 90 seconds-
5x5 with 2 second pause at bottom
Incline dumbbell bench press
3x12
Balboas
3x15
rest no more than 90 seconds-
Accessory
Neutral grip pull up
3 x max reps
DB row single arm chest supported
3x12/side
3 x max reps
DB row single arm chest supported
3x12/side
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.