240922

Warmup

1. Jog/Row - 5 minutes light jog or row
2. Dynamic Stretches:

• 10 Arm Circles Forward/Backward
• 10 Leg Swings Forward/Backward each leg
• 10 Hip Circles each direction

1. Mobility:

• 1 Minute Couch Stretch each side
• 1 Minute Pigeon Pose each side

1. Activation:

• 10 Air Squats
• 10 Push-ups
• 10 Scapular Pull-ups
• 10 PVC Pipe Pass Throughs

Strength

No specific strength component for today.

Workout

1. Cindy

• 20-minute AMRAP:
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

1. Cool Down:

• 5-10 Minutes of light stretching focusing on hamstrings, quads, shoulders, and back.

Summary

Today's focus is on a long-form chipper workout, providing a comprehensive full-body workout with 'Cindy' - a 20-minute AMRAP featuring bodyweight exercises. This will enhance aerobic capacity, endurance, and muscular stamina across multiple areas.