"Cindy In The Warm Up"
Daily Programming
Warm Up (Complete):
- 500m Row
Then...
3 Rounds (NFT):
- 5 Pull Ups
- 10 Push Ups
- 15 Air Squats
Performance
Strength (Complete):
- Deadlift (Find 3RM)
* Take 10 min to find a 3RM *
Then...
- Deadlift (EMOM For 5 Min):
* 3 Reps @ 85% of 3RM *
Met-Con (EMOM For 10 Min):
- 15 KB Swings (53/35)
- 15 Wall Balls (20/14)
* Complete all reps in each minute *
Fitness
Strength (EMOM For 5 Min):
- 7 KB Deadlift
* Go as heavy as possible on these *
Met-Con (EMOM For 10 Min):
- 12 KB Swings (35/25)
- 10 Wall Balls (14/10)
Cash Out (3 Rounds):
10 sec each move:
- V-Up
- Hollow Body Flutter Kick
- Hollow Body Hold
- Sit Up
- Russian Twist
- Rest
Mobility (NFT):
- Front Fold
- Triangle
- Frog Pose
- Banded Hip Distractions
- Banded Shoulder Distractions
- Puppy Dog
- Cobra
- Childs Pose
- Foam Roll
Express
Warm Up (Complete):
- 500m Row
Then...
3 Rounds (NFT):
- 5 Pull Ups
- 10 Push Ups
- 15 Air Squats
Met-Con (EMOM For 10 Min):
- 15 KB Swings (53/35)
- 15 Wall Balls (20/14)
* Complete all reps in each minute *
Cash Out (3 Rounds):
10 sec each move:
- V-Up
- Hollow Body Flutter Kick
- Hollow Body Hold
- Sit Up
- Russian Twist
- Rest
Mobility (NFT):
- Front Fold
- Triangle
- Frog Pose
- Banded Hip Distractions
- Banded Shoulder Distractions
- Puppy Dog
- Cobra
- Childs Pose
- Foam Roll