30s high knees / butt kicks

5x Mountain Climber Complex

5x air squats w. thoracic twists Shoulder activation (bands)

Wall squats

Wall holds

 

 

Heart Starter

 

3 Rounds

 

· 5 meter bear crawl

· 5 ring rows

· 5 hollow/arches on bar

· 10 forward stretching lunge steps

 

WOD

 

“Cindy”

20 Minute AMRAP

 

·   5 Pull-ups

·   10 Push-ups

·   15 Air Squats

 

Some Times:

·      Beginners: 10 rounds

·      Intermediate: 14+ rounds

·      Advanced: 20+ rounds

·      Regional: 28+ rounds

 

Stimulus:

·   Pace for Consistent Sets

·   Fast recovery between each set