Monday September 6th:

Warm up: 2 rounds 

200m run + 10 push ups + 10 beat swings + 10 ring rows 

1 . EMOM x 10

O- strict pull ups 5-10

E- :30 max sit ups 

2 . 10 rounds for time:

3 BMU // 6 pull ups 

10/8 calorie bike 

3 . Accumulate 

20 toes to bar 

40 sit ups 

2:00 plank 

Thursday September 9th:

Warm up :

3:00 bike + 10 knee raises + 10 push ups + 10 scap pull ups 

1 . REDO “Cindy”

20:00 AMRAP 

2 BMU // 5 pull ups 

10 push ups 

15 squats 

2 . Easy effort 

3 rounds 

15/12 calorie bike 

3-6 strict pull ups 

10 sit ups