3 Rounds of:
20 Air Squats
10 Pull-Ups
5 Burpees
GET STRONG:
Weighted Pull Ups
In 10:00 complete: 6x3
GET FIT:
"Cindy"
AMRAP 20
5 Pull Ups
10 Push Ups
15 Air Squats
COMPETITORS EXTRA:
2x AMRAP 3 / 1:00 Rest
8 Rope Climbs
Max Calories on Bike
COACHES NOTE:
Inevitably every time we see "Cindy" come around so many athletes forget about movement standards about halfway through. Hold them accountable for quality! They shouldn't be moving so fast that their form goes out the window.
ATHLETES NOTE:
Try to keep the Weighted Pull Ups completely strict for as long as possible. If the weight goes up a bit and you need a little hip pop at the top of a heavy rep. If weighted Pull Ups aren't realistic scale down to Strict PU, Ring Rows, or Pull Up negatives.
Bodybuilding Workout (Abs and Back):
- Reverse Crunches – 3 sets x 30 reps
- Wide Grip Pull Ups – 3 sets x 8-10 reps
- Ab Mat Situps – 3 sets x 30 reps
- Reverse Grip Pull Downs – 3 sets x 8-10 reps
- Cable Rope Crunches – 3 sets x 30 reps
- Seated Cable Rows – 3 sets x 8-10 reps
- Deadlifts – 3 sets x 8-10 reps
- Straight Arm Pull Downs FST-7 – 7 sets x 8-10 reps