WARM-UP
ON A 10:00 RUNNING CLOCK
400M RUN/ROW/SKI/800M BIKE
INTO…
2 ROUNDS
10 SAMSON LUNGES
8 INCHWORMS
10 KIPPING SWINGS
:30 SQUAT HOLD
INTO…
2 ROUNDS
10 TEMPO AIR SQUATS (32X1)
8 TEMPO PUSH-UPS (32X1)
:20 SCAP PULL-UPS
INTO…
PRACTICE SINGLE UNDERS/ DOUBLE UNDER ATTEMPTS
WORKOUT
FOR TIME
50-40-30-20-10
DOUBLE UNDERS
SIT-UPS
DIRECTLY INTO…
5-4-3-2-1
ROUNDS OF CINDY
*1 ROUND OF CINDY = 5 PULL-UPS + 10 AIR SQUATS + 15 AIR SQUATS
(SCORE IS TIME)
