Warm up

200m run

200m backward run

3 Rounds of Cindy


Plank Holds

work on solid core control



Male: 95x5, 115x5, 135x5, 165x5, 175x5, 195x3, 225x3, 245x3, 265x3, 275x3, 285x3, 305x3, 315x3, 335x3, 355x3, 375x3

Female: 65x5 75x5, 95x5, 115x3, 125x3, 135x3,  155x3, 165x3,  175x3, 185x3, 195x3, 205x3, 225x3

Select any five sequential sets. If the fifth set is not completed repeat first set twice. DO NOT MISS REPS.



Front Squats 165/115


15 Min Cap

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