Heavy Cindy

SKILL – Deadlifts – discuss bracing before each lift.

STRENGTH – Back Squat

5 reps at 75%

3 reps at 85%

1 plus reps at 95%

METCON – AMRAP in 20 Minutes:

5 Pullups

10 Pushups

15 Air Squats

After every 3 rounds perform 3 Deadlifts (challenge yourself on weight, but make sure you are able to brace your core before each lift even if you are breathing heavy)

Level 1 – 275/185

Level 2 – 225/155

Level 3 – 155/105, Scale the AMRAP to 3 pull-ups (scaled if necessary), 6 pushups, 9 air squats

Level 4 – KB Deadlifts, 5 Ring Rows, 10 scaled pushups, 15 Air squats