Warm-up/Mobility:
10min Coaches Choice
Strength:
Push Press 5×3, 65%-75%
Warm-up: 3×3
Notes:
Warm-up first then work with in the % range. You may go up in weight, but all sets/reps should be manageable.
Conditioning:
5 Rounds
“Cindy”
5 Pull-up
10 Push-up
15 Squats
-Then (after the 5 Rounds of Cindy)
1000m Run (5 laps)
-Then (after the 1000m run)
5 Rounds
“Cindy”
5 Pull-up
10 Push-up
15 Squats
Notes:
30min time cap
If needed, share the pull-up stations!