Sunday, 14 May 2017


Strength: Pull up cycle

Group 1: 4x6 Banded 1x max effort banded
Group 2: 4x6 and 1x max effort
Group 3: 4x6 Add weight 1x max at body weight

4 minute AMRAP
40 Cal Row then
Max rounds of Cindy*
Rest 4 minutes and repeat 3 rounds

*Cindy is
5 Pull ups
10 Push ups
15 Air squats

50m Hand stand walk. (Break up as needed) or,
6x6 Strict HSPU or,
6x6 Kipping HSPU