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
5 inch worms
5/5 AtG Solit Squats
10 Drop Squats
200m row
Then
Bar work
•Clean Pulls
•Clean Pull Unders
•Squat Cleans
7min amrap
1000m row
Max wall Climbs
2 Rounds
5 inch worms
5/5 AtG Solit Squats
10 Drop Squats
200m row
Then
Bar work
•Clean Pulls
•Clean Pull Unders
•Squat Cleans
7min amrap
1000m row
Max wall Climbs
2 Rounds
5 inch worms
5/5 AtG Solit Squats
10 Drop Squats
200m row
Then
Bar work
•Clean Pulls
•Clean Pull Unders
•Squat Cleans
7min amrap
1000m row
Max wall Climbs
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