Thursday:
WarmUp
Run 400m
3 Rounds
5 PullUp
5 PushUp
5 Squat
1) Take 10:00 to build to a moderately heavy OverheadSquat or FrontSquat or BackSquat
** moderately heavy, not a 1RM
2) “Cindy”
AMRAP20
5 PullUp
10 PushUp
15 Squat
Cool
Roll

CF Burn (9am, 6:30pm)
Warm Up
3 Rounds
Run 200m
Row 200m

QuickHip
2 Rounds
5 ScapPullUp
5 ScapPushUp

2 Rounds
5 PullUp
5 PushUp
5 WallSquat

“Cindy”
AMRAP20
5 PullUp
10 PushUp
15 Squat
Cool
Rest/Walk to track and back
Roll

$$ smash ball

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