Monday

Warm-up
AMRAP 6:
30sec Erg
10 Down Dog to Cobra
10 Prisoner Good Mornings
10 Lateral Lunges
Fitness & Performance – Front Squat (Weight)
Alternating EMOM 10:
1.) 3 Front Squats increasing
2.) 12/9 Calorie Erg
Metcon (Time)
Fitness
15min. to get as far as possible…

1 Deadlift (185/135)
1 Round of "Cindy"

2 Deadlift
1 Round of "Cindy"

3 Deadlift
1 Round of "Cindy"

… Workout ends at 10 Deadlifts and 1 last round of "Cindy"
Many of you should finish this!

"Cindy" is:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Metcon (Time)
Performance
15min. to get as far as possible…

1 Deadlift (225/155lbs.)
1 Round of "Cindy"

2 Deadlift (225/155lbs.)
1 Round of "Cindy"

3 Deadlift (225/155lbs.)
1 Round of "Cindy"

… Workout ends at 10 Deadlifts and 1 last round of "Cindy"
Many of you should finish this!

"Cindy" is:
5 Pull-Ups
10 Push-Ups
15 Air Squats

RX+ Men: 315lbs.
RX+ Women: 205lbs.