WARMUP
AMRAP x 8 MINUTES
20 Jumping Jacks
16 Band Pull Aparts
12 Alt. Groiners
8 Ring Rows
4 Push-Up to Pike
EXTENDED WARMUP
3 SETS
10 Straight Arm Banded Push-Downs
5 Kip Swings
5 Reps of 1 Scap Push-Up + 1 Push-Up or Knee Push-Up
5 Slow Air Squats + 5 Fast Air Squats
-Rest as Needed b/t Sets-
(No Measure)
WORKOUT
“CINDY”
AMRAP 20 minutes of:
• 5 pull-ups
• 10 push-ups
• 15 squats
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
30 ROUNDS FOR TIME*
5 Pull-Ups
10 Push-Ups
15 Air Squats
*P1 completes a round while P2 holds a Plank or Wall Sit. Once P1 completes a round, partners switch.
(Score is Time)
OPTIONAL COOL DOWN
FOR QUALITY
5:00 Foam Roll or Barbell Smash of Choice
(No Measure)
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