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3 rounds of
800m Run
5 rounds of Strict Cindy

*1 Round of Cindy is:
5 Pull-ups
10 Push-ups
15 Air Squats

General Warm Up
Slow Mile or 8 min Easy Spin on Row/Bike/Ski

Movement Specific Warm Up
:15 Dead Hang on Bar or Using DB
10 Scap Pull-ups
5 Easy Ring Row or DB Row
5 Workout Style Pull-ups

:15 Plank
10 Scap Push-ups
5 Knee Push-ups or Elevated Push-ups
5 Workout Style Push-ups

Air Squat
:15 Squat Hold
5 Slow Air Squats
5 Air Squats

WOD Modifications
Row/Ski Equivalent- 800m
Bike Equivalent- 1600m

Cut Distance- 600 or 400m Run, Row, Ski
1200 or 800m Bike

Alternate Cindy Rep Scheme- 4/8/12, 3/6/9
Pull Up- Bent Over Row
Push Up- Elevated, Knee, Strict Press, Floor Press
Air Squat- To Target, Glute Bridge

Question of the Day
Muffin top or muffin bottom? Support your answer.

Box Brief
24 Heroes in 24 Hours Event May 24, is going down on ZOOM! For more details CLICK HERE!
Please help support Stack and Liza with raising money for those affected by COVID-19. CLICK HERE!

Tabata Time

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