WARM UP
3 Rounds Not For Time
Run 200m or Row 250m
10 Inch worms
20 mt Bear Crawi
30 Jumping jacks
20 Hollow Rock
10 Superman hold
MOBILITY & SKILLS
Kipping – Pull Up – Butterfly Pull Up
CONDITIONING
“CINDY”
As Many Rounds as Possible (“AMRAP”) in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
Compare to 26 / 11 / 2016
ACCESSORY WORK
2 x TABATA
Flutterkicks (4-count)
Barbell Rollout
Medicine Ball Twist in V-sit
Superman
