4 June 2016

Article: Fitness Lies It's Insane People Still Believe 

Warm-up
Run Around Bldg (~400m)
Row 500m, or
Bike 1km

3 rounds of "Cindy":
5 Pull-ups
10 Push-ups
15 Squats

Mobility
Lat Distraction
Shoulder & Pec S&F (ball)
Glute S&F (ball)

Metcon
A: Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of: 
5 Pull-ups  
10 Push-ups
15 Squats

B: Metcon (Time)
Run 1600m;
Row 2000m; OR
Bike 4000m
***
This is meant for a warm-down / recovery, should be a fairly comfortable pace ~ 10-12 mins
***
(record your time if you like for future reference ...)