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WOD: 

2 sets @ consistent effort (75-80% pacing)
4 Rounds of Strict Cindy
30/24 Calorie AB/ Row 500m / Run 480m
-rest 5 minutes between sets-

*Strict Cindy:
5 Strict Pull Ups
10 Push Ups
15 Air Squats

TARGET SCORE
Target Time each set: 5-6 minutes
Time Cap each set: 8 minutes

STIMULUS and GOALS
How to Pace: STEADY! We have a solid gymnastic piece to start into a nasty, moderate-calorie bike. We have to go through this 2 times, so don’t get any wild ideas of selling out. 5 minutes is a long rest, but we want to be a little conservative off the start to prepare for body fatigue down the back stretch.

How it should Feel: CARDIO with a bit of MUSCULAR ENDURANCE! We know what “Cindy” does to our body, paired with a bike, it’s match made in heaven for a long day at the office.

WORKOUT STRATEGY & FLOW
AB/Row/Run: Pacing should be moderate (75%) and not pushed until the final set. Use the first few calories to recover, settle in and finish strong through the end.

Strict Pull Up: 1-2 sets, no singles please! Some strung together sets is what we are looking for!

Push Ups: 1-2 sets here as well, break early and often to avoid burnout.

Air Squats: Smooth and steady for a non-stop effort. Focus on relaxing the arms and breathe through the motion.

Strength & Skill:

*Do a set every 2 minutes.

8 Tempo + Pause Incline Bench Press @7-8/10 RPE
8 Tempo + Pause Incline Bench Press @7-8/10 RPE
8 Tempo + Pause Incline Bench Press @7-8/10 RPE
8 Tempo + Pause Incline Bench Press@7-8/10 RPE
*Rest 2 min between sets w/30-45 second pec stretch.
**3 sec down, 1 sec pause, explode up, 1 sec at top.

5-10x Strict Straight leg Toes to bar directly after each set of Bench Press
**rest 2min between sets

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.