Complete in Order
Strength:
A) Push Press: 5 sets if 2 at 85% or more of 1RM
B) Back Squat: 95/3*3 sets
*base numbers off your most recent BS max
Conditioning:
21 min. AMRAP
-1 round of strict Cindy
-400m run (at 1 mile pace)
-1 round strict Cindy
-500m row (at 2k pace)
*1 round of strict Cindy = 5 strict pullups, 10 hand release pushups, 15 air squats facing wall/pole
Bike 10 min. for cooldown
For free access to the App and access to Competition – Premium head to http://www.wodfollow.com/powerandgrace-competition