3 sets @ consistent effort (75-80% pacing)
4 Rounds of Strict Cindy*
30/24 Calorie Row
-rest 3 minutes b/t sets-
*Strict Cindy:
5 Strict Pull Ups
10 Push Ups
15 Air Squats
• Intended Workout RPE: 7.5 – 8.0 75-80% – moderate to moderate/high intensity
• Target Time each set: 4-5 minutes
• Time Cap each set: 6 minutes
*Do a set every 2 minutes.
5 Back Squat
5 Back Squat
5 Back Squat
3 Back Squat
3 Back Squat
3 Back Squat
1 Back Squat
1 Back Squat
1 Back Squat
**Start at 60% for the first set of five and then gradually build over the set. Working up to a heavy single for the day.
5 Sets
5 Pendlay Row @8/10 RPE
*Rest as needed between sets.
**Use straps so you can go heavier.
3 rounds of:
4 Strict Ring Muscle Ups
12 Strict Ring Dips
30 second Ring Support HOLD
Complete all reps before moving on to the next skill.
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Ring Lat Stretch
2x 1 Minute Ring Bicep Stretch
1 Minute Couch Stretch
Crossover Symmetry Activation OR Banded 7s
– Perform 7 reps of each movement
2. Movement Prep/Activation and Increasing Heart Rate
Row 1:30 easy
10 Banded Pull Up
5 Inch Worms
10 Banded Air Squat
Row 1:00 easy/moderate
2 Strict Pull Up
4 Push Up
6 Air Squat
Row 1:00 moderate/fast
Row :30 fast
2 Strict Pull Up
4 Push Up
5 Air Squat
*Use the first set of the workout to move into workout pace