Mobility, Activation & Warm-Up
Spend 60-90 seconds in the following stretches on each side…
-Banded Lat Stretch
–Banded Front Rack Stretch with a partner
-Band Distracted Pec Stretch
Followed by…
Three rounds of:
10 Lateral Monster Walk Steps (left and right)
15 Bodyweight Hip Bridges
30 Second Side Plank (each side)
30 Jump Rope
A.
Every 2 minutes, for 10 minutes, complete:
Dumbbell Farmers Carry Walking Lunge x 20 reps
Load is up to you!
B.
Five sets of:
6-8 Seated Strict Press @ 40-60% of 1RM Strict Press
Rest 2-3 minutes between sets
C.
Partner Option:
“Cindy Went Biking”
Complete as many rounds and reps as possible in 25 minutes of:
Partner 1: 10 Calorie Echo/Assault Bike
Partner 2: AMRAP of 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
When partner 1 returns they will switch and pick up wherever partner 2 left off.
Individual Option:
“Cindy Went Biking”
Complete as many rounds and reps as possible in 25 minutes of:
10 Calorie Echo/Assault Bike
Into…
Five rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Cooldown
10 Minutes easy Jog or Walk and mix in these stretches as you bring your heartrate down:
45-60 seconds each side – Side Lying Thoracic Rotations
45-60 seconds of Seated Split Hamstrings
General Notes
Single Leg Work
Load up on these lunges! The last few reps should be challenging!
Shoulder Press
Set yourself up on a bench and unrack your barbell from the bench. Seated means you aren’t able to leverage your lower body so this is truly just an upper body press. These will be more difficult then regular shoulder presses so adhere to the suggested % range.
Conditioning
Two options today! You can grab a partner and do the partner version or if you are training solo we’ve got an individual option for you. If you don’t have access to a bike then you can row x 10 cals, bikeerg x 12 cals, skierg x 10 cals or do a 200 meter run. If you are doing the partner version then you are doing an amrap of cindy while your partner completes the bike! If doing the individual version then after the bike you’ll complete 5 rounds of cindy. All bodyweight today so this will be a lung burner. Make sure you do proper reps (full elbow lock out at the top of your push up and ensure chest / thighs touch the floor at the same time). If you struggle with push up volume then try tackling this with elevated push ups (place a barbell on the rig and adjust the height based on your skill level)! Enjoy this Cindy-esque workout!
Timeline:
0:00-15:00 – Warm-Up
15:00-25:00 – Single Leg Work
25:00-30:00 – Transition
30:00-45:00 – Pressing
45:00-50:00 – Transition
50:00-75:00 – Conditioning
75:00-85:00 – Cooldown