Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Deadlift – 5 min warm up then hit a work set approx every 90 seconds: 2 reps @60%, 2 reps at 65%, 2 reps at 70%, 2 reps at 75%, 2 reps @80% (calculate off your 1RM)
Fitness: Deadlift – work sets of 3 reps climbing to a 7 RPE
Part 2 – Conditioning: “Kinda Odd Cindy”
Performance: EMOM for 16 minutes of –
- Even minutes: Max cal row
- Odd minutes: 1 round C2B “Cindy” – 5 Chest to bar pull-ups, 10 Push-ups, 15 Squats
*score is calories rowed
Fitness: EMOM for 16 minutes of –
- Even minutes: Max cal row
- Odd minutes: 1 round ring row “Cindy” – 5 ring rows, 10 Push-ups (elevated as necessary), 15 Squats
*score is calories rowed
