Level 1
Every 1 min for 20 mins, alternating between:
3 Deadlift + 3 Front Squat + 3 Push Press
1 Round Cindy (5 Ring Rows, 10 Elevated Push Ups, 15 Squats)
Notes: Adjust loading as you like on each round for the barbell complex. You should be completing it within :30 sec or less.
Level 2
Every 1 min for 20 mins, alternating between:
3 Deadlift + 3 Front Squat + 3 Push Press
1 Round Cindy (5 Ring Rows, 10 Elevated Push Ups, 15 Squats)
Notes: Adjust loading as you like on each round for the barbell complex. You should be completing it within :30 sec or less.
Level 3
Every 1 min for 20 mins, alternating between:
3 Deadlift + 3 Front Squat + 3 Push Press
1 Round Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)
Notes: Adjust loading as you like on each round for the barbell complex. You should be completing it within :30 sec or less.
Level 4
Every 1 min for 20 mins, alternating between:
3 Deadlift + 3 Front Squat + 3 Push Press
1 Round Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)
Notes: Adjust loading as you like on each round for the barbell complex. You should be completing it within :30 sec or less.
Strength
Deadlift
7-5-3-3
rest 90-120 seconds between sets
