3 Rounds
6 Hanging Scap Retraction
6 Spider Lunges
6 Plank to Squat
6 Alt Samson Lunges
Prep (8 Minutes)
1×400 m Run
1×5 Kip Swings+5 Burpees+10 Step Ups
1×5 Kip Swings+10 DB Step Overs
1×1 Round of Cindy+5 DB Burpee Box Step Overs
Every 3 Min for 36 Min (4 rounds)
A) Cindy (AMRAP 5 Pull Ups,10 Push Ups, 15 Air Squats)*
B) Run 400 m
C) 12 DB Burpee Box Step Overs (50/35s, 20”Box)
Score by Cindy rounds+reps