Warm Up
Arm circles forward and back
empty barbell press
3x5
balboas
3x8 light
smash upper outside of pec with lacrosse ball 1 minute a side
3 sets
10 push ups
10 air squats
10 calorie row
empty barbell press
3x5
balboas
3x8 light
smash upper outside of pec with lacrosse ball 1 minute a side
3 sets
10 push ups
10 air squats
10 calorie row
Strength
Speed day for legs
3x10 heals elevated back squat
@65-68% the up portion of this
should be fast
Split squats
3x12 lighter dumbbells at your side
each leg
*rest 90 seconds -2 mins max
3x10 heals elevated back squat
@65-68% the up portion of this
should be fast
Split squats
3x12 lighter dumbbells at your side
each leg
*rest 90 seconds -2 mins max
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.