WARM-UP
2:00 CARDIO CHOICE
INTO…
4 ROUNDS (8:00 CAP)
12 BANDED PULL-APARTS
10 RING FACE PULLS
:60 CARDIO
10 SINGLE DB CURL + AROUND THE WORLD
STRENGTH
3 SETS*
7-10 STRICT PULL-UPS
10 DB BENT OVER REVERSE FLYS
10 DB LATERAL RAISES
*CAN USE DIFFERENT DB’S FOR BOTH MOVEMENTS. KEEP REST BETWEEN MOVEMENTS VERY MINIMAL.
WORKOUT
FOR TIME
TEAMS OF 2
800 METER RUN
10 ROUNDS OF CINDY (5 PULL-UPS, 10 PUSH-UPS, 15 AIR SQUATS)*
800 METER RUN
*BOTH ATHLETES BEGIN AND END THE WORKOUT BY RUNNING 8OO METERS TOGETHER.
ONCE BOTH ATHLETES RETURN FROM THE RUN EACH ATHLETE WILL PERFORM 10 ROUNDS OF “CINDY” (YOU GO, I GO). 1 ROUND IS ONCE BOTH ATHLETES COMPLETE THEIR ROUND.
VIRTUAL PROGRAMMING 5.26
WARM-UP
2:00 CARDIO CHOICE
INTO…
EMOM X 3 MINUTES
:30 HIGH KNEES
:30 AIR SQUATS
FULL-BODY STRENGTH
3 SETS FOR MAX REPS
1:15 DB SEESAW UPRIGHT ROWS
1:15 DB SUMO DEADLIFT
1:15 - ALT. V-UPS
1:15 GLUTE BRIDGE HOLD
FULL-BODY SPRINT WORKOUT
AMRAP X 7 MINUTES
10 DB FACING UP-DOWNS
10 TUCK JUMPS
10 WEIGHTED SIT-UPS
-1:00 REST-
AMRAP X 6 MINUTES
8 DB FACING UP-DOWNS
8 TUCK JUMPS
8 WEIGHTED SIT-UPS
-1:00 REST-
AMRAP X 5 MINUTES
6 DB FACING UP-DOWNS
6 TUCK-UPS
6 WEIGHTED SIT-UPS
FINISHER
AMRAP X 5 MINUTES
:30 HOLLOW HOLD
10 GLUTE BRIDGES
10 TUCK-UPS