Tuesday 9-21-2021 Workout Of the Day

A. 0:30 on 0:30 off x 5 rounds (15 min)
1: handstand hold/walk/shoulder taps
2: strict pullups
3: strict ring dips

B. Against a 15 min clock…
1 mile run
AMRAP “Cindy” in time remaining

5 pullups
10 pushups
15 air squats

Workout Notes/Intentions: Part A is some strict gymnastics work. You will work for 30 seconds and rest for 30 seconds, completing 5 full rounds. Handstand hold can be freestanding or against the wall. Coaches will go over several variations and modifications. Strict pullups and dips do not need to be unbroken- you will likely have to drop down and rest, but try and work for as much of that 30 seconds as possible. Quick singles if needed.

For Part B, the clock will be set for 15 minutes. The buy-in is a 1 mile run. Whatever time remains you will accumulate rounds of “Cindy”. The goal is to have at least 5 minutes on Cindy. Try to be quick with transitions and stay near your pullup station to minimize wasted time.