"Mini Cindy"
Daily Programming
Warm Up (Complete):
- 400m Run
- Rest (30 sec)
- 200m Run
- Rest (30 sec)
- 100m Run
Performance
Strength (3 x 10):
- DB Lunge (10/10)
- Chainsaw (10/10)
* Superset moves *
Skill (10 Min):
Spend some time working on your Power Clean form.
Met-Con (EMOM For 12 Min):
- Min 1: 1 Round of Strict Cindy
- Min 2: Calorie Row (12/10)
- Min 3: Max Rep Power Clean (135/85)
* Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats *
* Score is total Power Cleans *
* Scale Power Clean to Deadlift High Pulls *
Fitness
Strength (3 x 10):
- DB Lunge (10/10)
- Chainsaw (10/10)
* Superset moves *
Met-Con (EMOM For 12 Min):
- Min 1: 1 Round of Cindy
- Min 2: Calorie Row (12/10)
- Min 3: Max Rep KB Deadlift High Pull
* Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats *
* Score is total KB Deadlift High Pulls *
Cash Out (4 Rounds):
- 15 V-Ups
- 20 In N Outs
- 25 Bicycle
Mobility (NFT):
- Banded Hip Distractions
- Lateral Hip Opener
- Couch Stretch
- Frog Pose
- Banded Shoulder Distractions
- Smash Shoulders w/Ball
- Capsule Stretch
- Foam Roll
Express
Warm Up (Complete):
- 400m Run
- Rest (30 sec)
- 200m Run
- Rest (30 sec)
- 100m Run
Met-Con (EMOM For 12 Min):
- Min 1: 1 Round of Cindy
- Min 2: Calorie Row (12/10)
- Min 3: Max Rep KB Deadlift High Pull
* Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats *
* Score is total KB Deadlift High Pulls *
Cash Out (4 Rounds):
- 15 V-Ups
- 20 In N Outs
- 25 Bicycle
Mobility (NFT):
- Banded Hip Distractions
- Lateral Hip Opener
- Couch Stretch
- Frog Pose
- Banded Shoulder Distractions
- Smash Shoulders w/Ball
- Capsule Stretch
- Foam Roll