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