10 Walking Lunge
10 Cossack Squats
10 Alt Toe Touch
10 Push Up to Downward Dog
5 Kneeling Lat stretch per side
Calf stretch on wall – 30 sec per side
If doing pullups, pull up warmup*
* On pull up bar, perform 5 reps of: Scap Pull up, Kip swing, Strict Pull up (or jumping), Kipping Pull ups
EMOM for 10:
30 Sec Plank
30 Sec Rest
Video courtesy of Carl Paoli. Watch from beginning to 1:51 mark. For the Plank, stay at the top of a push up, with arms locked out, back flat, core tight. Do NOT let your butt float high in the air. Stay in a straight line.
2 Rounds of “Cindy”
3 Rounds of “Cindy”
4 Rounds of “Cindy”
5 Rounds of “Cindy”
*Round of “Cindy” = 5 Pull Ups/10 Push Ups/15 Air Squats
Except for the first run, treat the runs as a recovery period. That way you come into the rounds of “Cindy” fresh as possible and can really attack them.
Video courtesy of Andrew Hemming. If you don;t have a pull up bar or ring row area, this is a great alternative.
Run -> 750/500/250/125M Row, respectively -> 150/100/50/25 Double Unders, respectively -> 3/2/1/.5 min cardio respectively
Pullup -> Buddha Pull Ups/Table row/Bent over row
Push ups -> to bench