Warm-Up:
1 Set, For Quality
1:00 Cardio Choice
5 Yoga Pushups
:30 Single Skips
10 Alternating Deep Lunge Mountain Climbers
10 Scapular Pull-ups
10 Scapular Pushups
10 Air Squats
Conditioning
EMOM 24
Minute 1: 15/12 Calorie Row
Minute 2: 1 Round “Cindy”
Minute 3: 13/10 Calorie Ski
Minute 4: 25m Sled Pull
Minute 5: 11/8 Calorie Bike
Minute 6: :30 Max Double Under’s
Cindy = 5 Pull-Ups/Ring Rows + 10 Push-Ups + 15 Air Squats
Primary Objective: Complete each prescribed minute
Secondary Objective: Achieve 15+ seconds rest each station
Stimulus: Aerobic Capacity / Muscular Endurance
RPE: 7/10
Midline March
1 min Weighted Plank
12.5m Disc Drag
