Tue Dec 9

Train/Move
EMOM x 20:
1) 10/8 Cal Echo Bike Sprint
2) 10/8 Cal Echo Bike Sprint
3) 10/8 Cal Echo Bike Sprint
4) 1 Round of “Strict Cindy”
5) Rest

Strict Cindy = 5 Strict Pull-ups +
10 Push-ups + 15 Air Squats

Warm-up
2 Sets:
12/9 Cal Row
8 Pause Ring Rows (2s at top)
12/9 Cal Row
15 Knee Tucks

Skill
1:15 AMRAP, 1:15 Rest, 6 Rounds:
100/90m Row
Max Reps of Burpees + *X
*RMU/BMU/CTB/Pull-ups

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Stimulus
Skill: After working through the row quickly (30-40s), be consistent in your pace with the burpee + gymnastics movement early on so you can maintain across all six rounds (hold back a bit)

Train/Move: Reduce reps of bike to consistently finish under 50s without gassing out. Reduce reps of Cindy to 4-8-12 or 3-6-9 to complete under 50s as well

Tuesday Gymnastics
10 Minute EMOM of one of the following gymnastics movements:
RMU/BMU/CTB/Pull-ups

Select a rep scheme that is maintainable across all rounds (1-8 reps)