Mon May 1 "Girl On Fire"

Move

1) Using bands, build to see how many are required to do a set of 10 unbroken strict pull-ups

2) For Quality:
50/40 Calorie Echo Bike
5 Rounds of “Cindy” @ 3-6-9 reps
30/24 Calorie Echo Bike
3 Rounds of “Cindy” @ 3-6-9 reps
10/8 Calorie Echo Bike
1 Round of “Cindy” @ 3-6-9 reps

Workout of the day

1) Max set of unbroken strict pull-ups

2) “Girl On Fire”

For Time:
50/40 Calorie Echo Bike
5 Rounds of “Cindy”
30/24 Calorie Echo Bike
3 Rounds of “Cindy”
10/8 Calorie Echo Bike
1 Round of “Cindy”

1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats

Stimulus

1) Start with hangs, scap retractions, ring rows, and 1-3 strict pull-ups. Then, rest 2-3 minutes before attempting a max unbroken set of pronated grip pull-ups. Once you start swinging, moving the lower body, or your chin does not go above the bar, your set is complete

2) Bike hard and use the rounds of “Cindy” to recover the lungs and legs. Each round of “Cindy” should be completed roughly around 1 minute. You may also use the pull-up portion to work on muscle-ups or butterfly pull-ups