Monday, 1 May

WARM UP

STRICT PULL UPS, in 3:00, 1 SET FOR MAX REPS

OVERHEAD SQUATS, in 10:00, BUILD TO A HEAVY SET OF 10 REPS

“GIRL ON FIRE”

For Time

  • 63/50 Cal Row or 800m Run
  • 5 Rounds of Cindy
    • 5 pull ups
    • 10 push ups
    • 15 air squats
  • 40/32 Cal Row or 400m Run
  • 3 Rounds of Cindy
  • 12/10 Cal Row or 200m Run
  • 1 Round of Cindy

***Additional Work***

OVERHEAD SQUAT CONDITIONING

For Time:

  • 20-16-12-8-4 Shuttle Runs
  • 10-8-6-4-2 Overhead Squats @ 75% of heavy 10

GRUNT WORK

3 rounds for time

  • 250ft farmers carry 50s/35s
  • 30 GHD Sit ups
  • 500/400m row
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