2 Rounds
5/5 T Stands
5/5 Halos
5 HS Kick ups
20 Hollow rocks
20 Heel drives
Then
7 Clean High Pulls
7 Muscle Cleans
7 P. Cleans
5 sets
10sec wall facing hold into
10sec wall facing 7 hold
For time
10 P. Cleans 155/105
20 T2B
10 P. Cleans
30 Box Jump Overs 24/20
10 P. Cleans
30 Box Jump Overs
10 P. Cleans
20 T2B
10 P. Cleans
Then
5min core work
2 Rounds
20 Calf Raises
20 Toe Raises
10/10 Bend and Ext
10 Scorpions
5 Kip Swings
200m Run
30min Ladder
400m run
1-2-3-4-5-6-7-8…. Rounds of
Cindy
5 Pull Ups
10 Push Ups
15 Air Squat
*Start Every round with a 400m run; adding a round of cindy after every run.
*Score is total amount of Rounds and Reps of Cindy.
2 Rounds
20 Calf Raises
20 Toe Raises
10/10 Bend and Ext
10 Scorpions
5 Kip Swings
200m Run
30min Ladder
400m run
1-2-3-4-5-6-7-8…. Rounds of
Cindy
5 Pull Ups
10 Push Ups
15 Air Squat
*Start Every round with a 400m run; adding a round of cindy after every run.
*Score is total amount of Rounds and Reps of Cindy.
2 Rounds
20 Calf Raises
20 Toe Raises
10/10 Bend and Ext
10 Scorpions
5 Kip Swings
200m Run
30min Ladder
400m run
1-2-3-4-5-6-7-8…. Rounds of
Cindy
5 Pull Ups
10 Push Ups
15 Air Squat
*Start Every round with a 400m run; adding a round of cindy after every run.
*Score is total amount of Rounds and Reps of Cindy.
2 Rounds
20 Calf Raises
20 Toe Raises
10/10 Bend and Ext
10 Scorpions
5 Kip Swings
200m Run
30min Ladder
400m run
1-2-3-4-5-6-7-8…. Rounds of
Cindy
5 Pull Ups
10 Push Ups
15 Air Squat
*Start Every round with a 400m run; adding a round of cindy after every run.
*Score is total amount of Rounds and Reps of Cindy.
2 Rounds
20 Calf Raises
20 Toe Raises
10/10 Bend and Ext
10 Scorpions
5 Kip Swings
200m Run
30min Ladder
400m run
1-2-3-4-5-6-7-8…. Rounds of
Cindy
5 Pull Ups
10 Push Ups
15 Air Squat
*Start Every round with a 400m run; adding a round of cindy after every run.
*Score is total amount of Rounds and Reps of Cindy.
2 Rounds
20 Calf Raises
20 Toe Raises
10/10 Bend and Ext
10 Scorpions
5 Kip Swings
200m Run
30min Ladder
400m run
1-2-3-4-5-6-7-8…. Rounds of
Cindy
5 Pull Ups
10 Push Ups
15 Air Squat
*Start Every round with a 400m run; adding a round of cindy after every run.
*Score is total amount of Rounds and Reps of Cindy.
2 Rounds
20 Calf Raises
20 Toe Raises
10/10 Bend and Ext
10 Scorpions
5 Kip Swings
200m Run
30min Ladder
400m run
1-2-3-4-5-6-7-8…. Rounds of
Cindy
5 Pull Ups
10 Push Ups
15 Air Squat
*Start Every round with a 400m run; adding a round of cindy after every run.
*Score is total amount of Rounds and Reps of Cindy.
2 Rounds
20 Calf Raises
20 Toe Raises
10/10 Bend and Ext
10 Scorpions
5 Kip Swings
200m Run
30min Ladder
400m run
1-2-3-4-5-6-7-8…. Rounds of
Cindy
5 Pull Ups
10 Push Ups
15 Air Squat
*Start Every round with a 400m run; adding a round of cindy after every run.
*Score is total amount of Rounds and Reps of Cindy.
2 Rounds
20 Calf Raises
20 Toe Raises
10/10 Bend and Ext
10 Scorpions
5 Kip Swings
200m Run
30min Ladder
400m run
1-2-3-4-5-6-7-8…. Rounds of
Cindy
5 Pull Ups
10 Push Ups
15 Air Squat
*Start Every round with a 400m run; adding a round of cindy after every run.
*Score is total amount of Rounds and Reps of Cindy.
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