CINDVEE FRIDAY

Friday 04.24.20
“At Home” WOD

"Cindvee"
20 Min AmRap
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Minutes 0-10: Wear Pack or Weight Vest
Minutes 11-20: Bodyweight

STIMULUS
DESCRIPTION
• "Cindvee" is a twist on a popular benchmark workout
• For the first 10 minutes of the workout, you'll complete this triplet workout weighted
• You can use a weight vest or a back pack loaded with weight
• You'll ditch the weight for the final 10 minutes, finishing out the workout with just your bodyweight
• Choose a weight that allows you to complete the strict pull-ups and push-ups within 3 sets

MODIFICATIONS
STRICT PULL-UPS
• 10 Odd Object Rows
• Dumbbell Weighted Strict Pull-ups
_
• Banded Strict Pull-ups
• Ring Rows

PUSH-UPS
• Deficit Push-ups
• Hand Release Push-ups
_
• Elevate Hands to Box or Bench
• Knee Push-ups
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WARMUP
Mobility (1 min each)
Shoulder stretch x 2
Quad stretch x 2
Pigeon Pose x 2

1 Round:
1 Minute Hollow Hold
1 Minute Wall Sit
1 Minute Front Plank

2 Rounds:
30 Seconds Push-up to Down Dog
30 Seconds Single Leg Glute Bridges (Each Side)
30 Seconds Slow Air Squats

2 Rounds:
2 Strict Pull-ups
4 Push-ups
8 Air Squats
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No equipment

"Cindvee"
AMRAP 20:
9 Push-ups
15 Odd Object Rows
21 Air Squats
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Body Armor
3 Sets For Max Reps:
Single Arm Kneeling Arnold Strict Press (Each Side)

STIMULUS
DESCRIPTION
• We're working shoulder stamina in today's Body Armor
• Complete max unbroken reps on each arm of a Single Arm Kneeling Arnold Strict Press
• When the bell is on the shoulders, the palm will be rotated to face the body
• As you press the bell overhead, you'll rotate the hand to a neutral position
• Focus on keeping the chest upright and torso static throughout the movement
• Choose a weight that ideally allows for 10+ reps each set
• Rest as needed between arms and sets