WARM UP
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A) Squat
3 RDS x 5REPS
65,75,85(%of 1RM)
185LBS, 215LBS, 245LBS
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B) Press
3 RDS x 5REPS
65,75,85(%of 1RM)
85LBS, 100LBS, 115LBS
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WEIGHTED CINDY
As many rounds as possible in 15 minutes
5 Pullups
10 Pushups
15 Squats
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DRI-FIRE
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JEANNA'S CLASS

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COOL DOWN

Warm up
Foam Roll
BAS 3 x 5 RDs
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Press
3 RDS x 5REPS
40,50,60(%of 1RM)

Squat
3 RDS x 5REPS
40,50,60(%of 1RM)
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Cool Down

Workout:
10 minute Row @ Easy Pace
Then:
9x Pull-up (Chest-to-bar) +
9x Hand Stand Push Up +
9x Push-up (Strict) +
2:00 minute ROW @ 550m, 575m, 600m pace +
2:00 minute Rest
Three Rounds
Then:
10x Push-up + 10 seconds Rest
Ten Rounds

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Cool Down

STRENGTH

Warm up
Foam Roll
5 Minute Run
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Squat
3RDS x 5/3/1REPS
75,85,95(%of 1RM)

Press
5/3/1 RDS x 3REPS
75,85,95(%of 1RM)
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Tabata Push Ups
Tabata Flutter Kicks(rest in holding position)
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Jeanna's Class