Wednesday 11.02.22

Class Times:
5:30am
11:30am
4:30, 5:30 & 6:30PM

WHITEBOARD/WARM UP

(Min 0-12)
3 Rounds
20 Air Squats
10 Ring Rows
5 Burpees

GET STRONG

(Min 16-26)
Weighted Pull Ups
In 10:00 complete:
6×3
*Should be at least one belt with chains on it for weighted pullups. If not, then do strict pullups

GET FIT

(Min 32-57)
“Cindy”
AMRAP 25
5 Pull Ups
10 Push Ups
15 Air Squats
At the designated time below, complete the following:
0:00: 50 DB snatches
5:00: 50 Cal Assault Bike
10:00: 50 Bar Facing Burpees
15:00: 50 Double DB Deadlifts
20:00 50-V-Ups/GHD’s
Partner A starts on 1st round of Cindy, while Partner B starts working through the 50 reps of the designated movement. Once the 50 reps are complete, 1 partner works while the other partner rests, until the next 5 minute interval starts. Parters switch out on rounds of Cindy as desired. Score is total rounds of Cindy completed by both partners.

**ATHLETES NOTE:
Try to keep the Weighted Pull Ups completely strict for as long as
possible. If the weight goes up a bit and you need a little hip pop at
the top of a heavy rep. If weighted Pull Ups aren’t realistic scale
down to Strict PU, Ring Rows, or Pull Up negatives.