Tuesday
[0:00]
2min Row (or) Bike
…
0:30 x 3 Rounds (4:30)
1) Box Step-Ups
2) Up-Dog to Down-Dog
3) Banded Bent Over Rows
[7:00]
Whiteboard Brief (3min)
Prep Clock Countdown (5min)
[17:00]
“Strict Cindy Redux”
AMRAP 20:00
-4 Strict Pull-Ups / 8 Ring Rows
-8 Push-Ups
-12 Single KB Step-Up*
*35/26lb, 24/20″
[40:00-50:00]
-12 Alt Dead Bugs
-20s Supine Hamstring Stretch / leg
-12 Alt Bird Dogs
-20s Elevated Achilles Stretch / leg
[50:00-60:00]
-30s Elevated Pigeon / leg
-45s Couch Stretch / leg
-45s Frog Stretch
-45s Seated Biceps Stretch
Thursday
[0:00]
Brief / Demo
[4:00]
Every 5:00 x 10 Sets:
Odd Sets: 4:00 of Choice Cyclical
Even Sets: Complete the following
*set 2: EMOM 4:00: 40s Alt DB Curl & Press
*set 4: EMOM 4:00: 40s Russian KB Swings
*set 6: EMOM 4:00: 40s Russian Twists
*set 8: EMOM 4:00: 40s Banded Hip Thrust
*set 10: EMOM 4:00: 40s Sandbag Bear Hug Carry
[56:00]
Breath Work
Please keep in mind that your coach will help you adjust the workout to variations of movements which are appropriate for you, allowing you to maximize your workout and long-term progress.