EMOM 20 min
Min 1: 3 Deadlift, 3 Front Squat, 3 Push Press
Min 2: 1 Round of “Cindy” (5 pull up, 10 push up, 15 squats)
Notes: Adjust loading as you like on each round for the barbell complex. You should be completing it within :30 sec or less.

The complex in this workout should have a loading element to it. This means you can start at a very reasonable weight and work your way up as you go. Whatever weights you choose you should be able to finish the complex in no more than :30 sec and likely have the push press be the guide on what weight to use. Keep it reasonable while getting in a strength element today. Pace out the round of “Cindy” so it takes the majority of the minute to keep the heart rate low.

Midline:
3 Rounds For Quality
20 Russian Twist
10 Pike Compression
:45 sec Plank
Notes: Complete the movements back to back and for quality. If you’re a rockstar with the plank try adding in a band or a weight on your back for an extra bit of added challenge. Rest as needed between rounds.

Post Work:
2min Couch Stretch
1min ea. Banded Lat Stretch