Warm up:
Row for 3 minutes
Airdyne for 1 minute
10 good mornings
10 Bandy pull downs
Strength: Three sets of: Goblet Squat x 6-8 reps (20-25Kg plate) Rest 30 seconds Posted Single-Leg Deadlifts x 8-10 reps each Rest 30 seconds Hollow Hold or Hollow Rock x 60 seconds Rest 60 seconds
Workout: Complete as many rounds and reps as possible in 15 minutes of: “Strict Cindy” 5 Strict wide grip ring pull-Ups 10 Ring push-Ups 15 Air Squats
Postworkout: 400-Meter Farmer’s Walk 400-Meter Sandbag Carry (Bear hug)