11/30-12/5. Cindy Results

Monday - 11.30

AFAP

15 Pull-ups

25 Push-ups

35 Sit-ups

45 Air Squats

/ rest 3 min

x 3

 Times ='6:28.  6:12.  5:50

Tuesday - 12.1

10 min Shoulder Mobility (Prayer Stretch / Foam Roll Lats)

+

10 min Hip Mobility (Banded Hip Extension / Frog Stretch (dynamic)

+

3 rounds / rest 5 min between rounds

30 Russian Swings (#53). Did #45 here because have not done KBS at #53 at all (well not more than one or 2 reps awhile back)

1k Row

Wednesday - 12.2

Rest

Thursday - 12.3

A. Front Leaning Rest (on rings) - 5 x 30s-45s / rest 2 min. Did about 30-35 secs each round

B. Strict Pull-up - 5 x AMRAP / rest 2 min. 5,4,4,4,4

C. Weighted Deficit Push-up - 5 x 5 / rest 90s (heavy as possible). #25

D. Supinated Static Bar Hang - 5 x AMSAP / rest 2 min

+

Anchored Leg Raise - 5 x 10 / rest 90s

Friday - 12.4

Cindy

30 min AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

14 rounds + 1 pull up (don't think I have done this since foundations where did ring rows and push ups on my knees :-) )

Saturday - 12.5

10 min Foam Roll (glutes / IT band / VMO)

10 min Hip Mobility (banded spiderman / pigeon stretch)

+

20 min grinder

10 Suitcase Deadlift (#44) left

100ft Suitcase Carry (left)

20 Goblet Squat

10 Suitcase Deadlift (right)

100ft Suitcase Carry (right)

20 Goblet Lunges

This was hard at #45.  Basically got through 3 rounds plus 10 deadlifts.   Also did Tim's workout (run/wallball)....could also explain why this was so hard ;-)

Sunday - 12.6