Warm up: 2-3 Sets
1:00 Bike Erg (moderate)
3 Tempo Banded Strict Pull Up
6 Hand Release Push Up
9 Banded Air Squat
5. Workout Prep
1 Set (at workout pace):
200m Bike Erg
2 Strict Pull Up
4 Push Up
6 Air Squat
Back Rack Reverse Lunge
14 Back Rack Reverse Lunge @ 6/10 RPE
12 Back Rack Reverse Lunge @ 7/10 RPE
10 Back Rack Reverse Lunge @ 8/10 RPE
8 Back Rack Reverse Lunge @ 9/10 RPE
*10 Single Arm Kettlebell Front Rack Heel Elevated Squats after each set. Score these in notes.
Bench Press:
10 Bench Press @ 6/10 RPE
8 Bench Press @ 7/10 RPE
6 Bench Press @ 8/10 RPE
4 Bench Press @ 9/10 RPE
*10 Supinated Grip Barbell Row after each set. Score these in notes
II. Metcon:
For Time (40min cap)
150/120 Cal Bike or 2,500m/2000m Row or 2000m Run
10 Rounds of Strict Cindy
150/120 Cal Bike or 2,500m/2000m Row or 2000m Run
Scaled:
For Time
120/96 Cal Bike or 2000m/1600m Row/ 1,600m Run
8 Rounds of Strict Cindy
120/96 Cal Bike or 2000m/1600m Row/ 1,600m Run
*Strict Cindy:
5 Strict Pull Ups
10 Push Ups
15 Air Squats
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