• Warmup
  • :30 Seconds
    • Easy Row
    • Active Spidermans
    • Medium Row
    • Push-up to Down Dog
    • Faster Row
    • Air Squats
  • Modified Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Snatch Grip Push Press
    • 5 Overhead Squats
    • 5 Snatch Grip Stiff-Legged Deadlifts
• Mobility
  • Pvc passthrough
  • Warrior squat
  • Pvc overhead squat
• Movement review
• Rehearsal
  • 1 Round of “Cindy”
    • 5 Overhead Squats
    • 100 Meter Row
• WOD “Cindy Got Jacked”
  • For Time: 5 Rounds of “Cindy”
    • 30 Overhead Squats (135/95)
    • 1,000 Meter Row
• Mobility
  • Static prone scorpion
  • Couch stretch