Monday, 12/14

Warm Up

3 Rounds

20 Mountain Climbers

15 Jumping Jacks

10 Pause Squats

5 Hanging Scap Retractions

Prep: (8 Minutes) 

2xRow/Bike :30 (easy/moderate)+5 Kip Swings +5 Scap Push Ups+ 50 Single Skips

2 x Row/Bike :30 (moderate/sprint)+3-5 Pull Ups+25 Double Unders 

Met Con

4 Rounds of 6 Minutes On/3 Minutes Off 

Rounds 1&3

Row 750m/600m or 1/.8mile

In remaining time complete as many rounds of Cindy* as possible

Rounds 2&4: 

120 Double Unders 

In Remaining time complete as many rounds of Cindy as possible

*1 round of Cindy =

5 Pull Ups

10 Push Ups 

15 Air Squats

Pull Up Scaling:

Jumping Pull ups

Ring Rows:

Double Under scaling:

100/50 DU (should take less than 3 minutes)

300 Single Skips