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Components

Metcon

Settings

Workout

Sunday

Warm-up

3 SETS FOR QUALITY
20 Band Pull-Aparts
20 Banded Rows
20 Alt. Groiners
10 Scap Pull-Ups
10 Scap Push-Ups
10 Alt. Cossack Squats

Workout

Metcon (AMRAP - Rounds and Reps)

"CINDY" or "MARY"

"CINDY"
AMRAP x 20 MINUTES
5 Pull-Ups
10 Push-Ups
15 Air Squats

(Score is Rounds + Reps)

OR

"MARY"
AMRAP x 20 MINUTES
5 Handstand Push-Ups
10 Pistols
15 Pull-Ups

(Score is Rounds + Reps)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press

Partner Workout Option

Metcon (AMRAP - Rounds and Reps)

IN TEAMS OF 2...

AMRAP x 25 MINUTES*
5 Pull-Ups
10 Push-Ups
15 Air Squats

*P1 completes a round of Cindy while P2 holds double KB Suitcase or Front Rack Hold (Athlete Choice). Once P1 completes a round, athletes switch. KB can not go to ground the entire workout. If KB get dropped, both athletes must perform 10 Up-Down + Tuck Jumps.

(Score is Rounds + Reps)

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