War Up Part 1:

Warm up Part 2:

At Home Zoom WOD 9:00am – https://zoom.us/j/379421589

2-3 Sets
5 Inchworms
30 Second Hollow Hold
10 Scapular Pull-Ups
30 Second Arch Hold
5 Air Squats (with 3 second pause at the bottom)

5 Strict Pull-Ups
10 Pushups
15 Air Squats
30 Double-Unders

“Cindu” (No Equipment Version)
AMRAP 20 Minutes:
15 Odd-Object Rows
15 Pushups
15 Air Squat Hops (over odd-object)

• “Cindu” alternates between upper body pull, and upper body push, lower body push, and conditioning
• Let’s break these up in a way that you would if you were completing 15 rounds for time
• The big things to consider are the upper body movements
• The reps on the pull-ups are on the lower side, but there are 75+ strict pull-ups total in this workout
• If you need a quick break here, think about going 3-2
• The push-ups can add up over these rounds
• Breaking these up into quick sets of 5-5 or 4-3-3 can help you stay consistent
• The air squats help you pace out workout and provide a break for the upper half
• Move at a pace through those that allows you to thrive on the upper body movements
• Choose rep number or variation that allows double unders to be completed in 1 set