Warm-up
2 to 4 minutes in Z1
PVC circle of death – survivor style
*10 burpees and a wall sit one you’re out
Mobility
Box mobility with lacrosse ball hamstring smashing to finish
Strength
A1. Deadlift – 2.2.2 x3-4
*use the cluster format as an opportunity to refocus and regain tension. Do not use it as a rest longer than :10.
A2. Rope climb – 1
*make this the hardest progression possible, those who are proficient in the rope climb can add a rep
Rest :30/rest :60
WOD
“Endo Cindy”
20 min AMRAP
200m run
2 rounds of “Cindy”
5 pull-ups
10 push-ups
15 squats
Cool Down
Spend 5 minutes on recovery
