Warm Up
EMOM x 6 MINUTES
MIN 1 – 100m Jog
MIN 2 – 5 Scap Push-Ups + 10 Kip Swings
MIN 3 – 10 Burpees + 10 Air Squats
Skill
3 SETS
:30 Chin Over the Bar Hold
-Rest :15-
:30 Wall HS Hold
-Rest :15-
:30 Plate Weighted Wall Sit
-Rest 1:00-
PARTNER WORKOUT
IN TEAMS OF 2
AMRAP x 20 MINUTES
Rounds of «Cindy»*
*1 Round of Cindy is…
5 Pull-Ups
10 Push-Ups
15 Air Squats
*P1 completes Max Rounds of Cindy while P2 runs 400m Run. Once
P2 returns from 400m, they take over the AMRAP. Pick up where P1
left off.