Wednesday, November 10, 2021

A. “Cindy”

Amrap 20 min

5 pull-ups

10 push-ups

15 air squats

Extra credit:

3 sets:

20 ring mountain climbers

30sec side plank/side may add weight

15 ghd hip extensions; pause at top


A. Row 200m; rest 1 min x 4 sets

B1. Seated Filly press x 10/arm

B2. Goblet wall sit x 30-45sec

B3. DB side bends x 10/side

X 3 sets

C. 30-25-20-15-10

Walking lunges

Sit ups

10 Bike cal after each set

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