can you tell i do these in one take? #leafmealone 🙂

WARMUP

1 Round:
1 Minute Hollow Hold
1 Minute Wall Sit
1 Minute Front Plank

2 Rounds:
30 Seconds Push-up to Down Dog
30 Seconds Single Leg Glute Bridges (Each Side)
30 Seconds Slow Air Squats

3 Rounds:
2 Strict Pull-ups
4 Push-ups
8 Air Squats

“Cindvee”

AMRAP 20:
5 Strict Pull-ups
10 Push-ups
15 Air Squats

Minutes 0-10: **Wear Pack or Weight Vest **Minutes 11-20: Bodyweight

No Equipment

“Cindvee”

AMRAP 20:
9 Push-ups
15 Odd Object Rows
21 Air Squats

Minutes 0-10: Wear Pack or Weight Vest
Minutes 11-20: Bodyweight

DESCRIPTION

• “Cindvee” is a twist on a popular benchmark workout
• For the first 10 minutes of the workout, you’ll complete this triplet workout weighted
• You can use a weight vest or a back pack loaded with weight
• You’ll ditch the weight for the final 10 minutes, finishing out the workout with just your bodyweight

WEIGHTED MOVEMENT

• Although we are weighting the first half of the workout, we want to choose the right weight
• Choose a weight that allows you to complete the strict pull-ups and push-ups within 3 sets
• If you don’t have a weight vest or backpack, you can complete:
• Dumbbell Weighted Strict Pull-ups
• Dumbbell Goblet Squats
• If you don’t have weights – you can also simply complete the 20 minutes without weight
• See the “modifications” section for more options

MODIFICATIONS

STRICT PULL-UPS

• 10 Odd Object Rows
• Dumbbell Weighted Strict Pull-ups
  _
• Banded Strict Pull-ups
• Ring Rows

PUSH-UPS

• Deficit Push-ups
• Hand Release Push-ups
  _
• Elevate Hands to Box or Bench
• Knee Push-ups

AIR SQUATS

• Dumbbell Goblet Squats

TIPS

• Break the strict pull-ups and push-ups more than you want to from the very beginning
• The added weight will cause a lot more fatigue in these movements than usual
• Imagine how you would be breaking up the weighted movements if you were 10 rounds into the workout and do that from round 1
• Slow down the air squats to allow the upper body time to recover
• When you lose the weight at 10 minutes, see if you can maintain a similar break-up strategy

Body Armor

3 Sets For Max Reps:
Single Arm Kneeling Arnold Strict Press (Each Side)

DESCRIPTION

• We’re working shoulder stamina in today’s Body Armor
• Complete max unbroken reps on each arm of a Single Arm Kneeling Arnold Strict Press
• When the bell is on the shoulders, the palm will be rotated to face the body
• As you press the bell overhead, you’ll rotate the hand to a neutral position
• Focus on keeping the chest upright and torso static throughout the movement
• Choose a weight that ideally allows for 10+ reps each set
• Rest as needed between arms and sets