Monday 11.8.21

WARMUP

10 min AMRAP

1 min cardio

10 Air Squats

3 Inchworms w/ Push up

5 Ring Rows

10 Lunges

5 Scap Retractions

3 Kip Swings

3 Pullups

STRENGTH

*Last week of this Strength Cycle. Next week is De-Load. If you struggled with last week’s percentages, feel free to do that again instead of moving up this week.

Back Squat

5-3-1-3-5 @ 75-85-95-85-75%

Bulgarian Split Squats

4×6

WOD

3 Rounds:

5 min Cardio Machine for cals

3 min “Cindy”

“Cindy” = 5 Pull-ups + 10 Push-ups + 15 Air Squats (start your next round of Cindy where you left off on the previous round). One full round = 30 reps

*Score is total reps. Note which machine you used.

OPTIONAL OPTIONAL POST

50 Unbroken Russian KB Swings- choose a weight that challenges you, even if that means you can’t finish them all.