Group Strength and Conditioning
3 ROUNDS
5 Strict Press (1111)*
10 Straight Arm Banded Push-Downs
5 Kip Swings
5 Slow Air Squats + 5 Fast Air Squats
*Keep weight Light across all sets. This is a Deload Week
“CINDY”
AMRAP x 20 MINUTES
2-5 Pull-Ups
4-10 Push-Ups
6-15 Air Squats
Murph Prep: Athletes can pick rep scheme:
2-4-6
3-6-9
4-8-12
5-10-15
Another option, Is to take :30-1:00 of rest after each completed round to avoid burnout.