Warm-up
Spend 2 minutes on AB
Then, 3 rounds of backward Cindy
15 air squats
10 push-ups
5 pull-ups
WOD
All tracks
10 min AMRAP
5 min max calorie on AB
Then, ME rounds of “Cindy” in time remaining.
Rest 3:00 and repeat
1 round of “Cindy” today is…
15 air squats
10 push-ups
5 pull-ups
Fathom – two 10 minute AMRAP’s with a short break in between
Gear – moderate time frame means you need to find a pace and settle into it. Do not go too hard because the 10 minutes will get really long and holding on will be very difficult. Typically pacing challenge
Knots – However, this workout is all on the bike. In order for you to get the most out of it, you really need to dig deep today and push that bike. Do not hold back just because there is more work to be done. If you take it too easy, this workout won’t get you where it is supposed to.
Current – It is important to make sure you are doing your air squats and push-ups in your square, not under the rig
Accessory Work
3 rounds
15 banded lat pull-downs
10e banded rotations
10e banded wood chops
