"Cindy In The Warm Up"

Daily Programming

Warm Up (Complete):

  • 500m Row

Then...

3 Rounds (NFT):

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

Performance

Strength (Complete):

  • Deadlift (Find 3RM)
    * Take 10 min to find a 3RM *

Then...

  • Deadlift (EMOM For 5 Min):
    * 3 Reps @ 85% of 3RM *

Met-Con (EMOM For 10 Min):

  • 15 KB Swings (53/35)
  • 15 Wall Balls (20/14)
    * Complete all reps in each minute *

Fitness

Strength (EMOM For 5 Min):

  • 7 KB Deadlift
    * Go as heavy as possible on these *

Met-Con (EMOM For 10 Min):

  • 12 KB Swings (35/25)
  • 10 Wall Balls (14/10)

Cash Out (3 Rounds):

10 sec each move:

  • V-Up
  • Hollow Body Flutter Kick
  • Hollow Body Hold
  • Sit Up
  • Russian Twist
  • Rest

Mobility (NFT):

  • Front Fold
  • Triangle
  • Frog Pose
  • Banded Hip Distractions
  • Banded Shoulder Distractions
  • Puppy Dog
  • Cobra
  • Childs Pose
  • Foam Roll

Express

Warm Up (Complete):

  • 500m Row

Then...

3 Rounds (NFT):

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

Met-Con (EMOM For 10 Min):

  • 15 KB Swings (53/35)
  • 15 Wall Balls (20/14)
    * Complete all reps in each minute *

Cash Out (3 Rounds):

10 sec each move:

  • V-Up
  • Hollow Body Flutter Kick
  • Hollow Body Hold
  • Sit Up
  • Russian Twist
  • Rest

Mobility (NFT):

  • Front Fold
  • Triangle
  • Frog Pose
  • Banded Hip Distractions
  • Banded Shoulder Distractions
  • Puppy Dog
  • Cobra
  • Childs Pose
  • Foam Roll