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Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 15 Minutes
Performance: HSPU skills and progressions – if you want to take the time to evaluate this Level II skill: How many HSPU (head level with hands) can you perform unbroken? Goal is 12 for Men, 5 for Women.
Fitness: Perfecting the push-up – a moving plank

Part 2 – Conditioning: “Dividing the Work”

Performance: For time:

  • Run 800m (buy in)

then… 10 rounds of “Cindy” which is –

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

then…

  • Run 800m (cash out)

Fitness:

For time:

  • Run 800m (buy in)

then… 10 rounds of “Cindy” which is –

  • 5 Ring Rows or Pull-up progressions
  • 10 Push-ups
  • 15 Squats

then…

  • Run 800m (cash out)

 

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