Sunday
Warm-up
Warm-up
3 SETS FOR QUALITY
20 Band Pull-Aparts
20 Banded Rows
20 Alt. Groiners
10 Scap Pull-Ups
10 Scap Push-Ups
10 Alt. Cossack Squats
20 Band Pull-Aparts
20 Banded Rows
20 Alt. Groiners
10 Scap Pull-Ups
10 Scap Push-Ups
10 Alt. Cossack Squats
Warm-up
3 SETS FOR QUALITY
20 Band Pull-Aparts
20 Banded Rows
20 Alt. Groiners
10 Scap Pull-Ups
10 Scap Push-Ups
10 Alt. Cossack Squats
20 Band Pull-Aparts
20 Banded Rows
20 Alt. Groiners
10 Scap Pull-Ups
10 Scap Push-Ups
10 Alt. Cossack Squats
Warm-up
3 SETS FOR QUALITY
20 Band Pull-Aparts
20 Banded Rows
20 Alt. Groiners
10 Scap Pull-Ups
10 Scap Push-Ups
10 Alt. Cossack Squats
20 Band Pull-Aparts
20 Banded Rows
20 Alt. Groiners
10 Scap Pull-Ups
10 Scap Push-Ups
10 Alt. Cossack Squats
Workout
Metcon (AMRAP – Rounds and Reps)
"CINDY" or "MARY"
"CINDY"
AMRAP x 20 MINUTES
5 Pull-Ups
10 Push-Ups
15 Air Squats
(Score is Rounds + Reps)
OR
"MARY"
AMRAP x 20 MINUTES
5 Handstand Push-Ups
10 Pistols
15 Pull-Ups
(Score is Rounds + Reps)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 25 MINUTES*
5 Pull-Ups
10 Push-Ups
15 Air Squats
*P1 completes a round of Cindy while P2 holds double KB Suitcase or Front Rack Hold (Athlete Choice). Once P1 completes a round, athletes switch. KB can not go to ground the entire workout. If KB get dropped, both athletes must perform 10 Up-Down + Tuck Jumps.
(Score is Rounds + Reps)
