Friday

Pre Warm-Up

3 Rounds 

10 cuff isolation 

10 pass thru 

+

3 Rounds 

10 KBS

5 Burpees 

 

Warm-Up

Dynamic Shoulders 

 

Strength
A1.) Weighted Strict Dips 

5×6-8reps 

A2.) Alternating DB Press

5×8-10reps 

 

B1.) DB Curls

4×8-10reps 

B2.) DB Lunge 

4×6 To Each Leg 

 

WOD

Cindy – Triple X

20min AMRAP 

10 Pull-Ups 

20 Push-Ups 

30 Squats 

15 Pull-Ups 

30 Push-Ups 

45 Squats 

20 Pull-Ups 

40 Push-Ups 

60 Squats 

25 Pull-Ups 

50 Push-Ups 

75 Squats 

30 Pull-Ups 

60 Push-Ups 

90 Squats 

 

Cool Down 

1.) 5min AMRAP 

2.) Foam roll quads & hamstrings 

3.) 30 pass thru 

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