Prep
Equipment Required: Light KB, medium band
1) AMRAP 8 at a slow pace:
- 8 Inch Worms (no push-up)
- 8 KB Push Press each arm
- 8 Split Stance KB Rows each arm
- 15 Banded Pull-aparts
- 15 Single Arm Banded Pushdowns each
A1.
Neutral Single Arm DB Bench Press
1/3 x 8-10 each. 3s down.
-OT1:30
A2.
Single Arm Chest Supported Row
1/3 x 8-10 each. 3s down.
-OT1:30
B.
Half Strict Cindy
AMRAP 10:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
- Goal: Challenging effort, look to complete a round every 60-90s. Alternate between pull-ups & chin-ups today.
- Rx+: Weight Vest
- Scale pull ups to ring assisted pull ups
- Scale push ups to incline push ups
C.
Banded Pushdowns with an underhand grip
3 x 12-15.
-Rest 60s.