Monday 4/27/2026

Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 6-8 Supine Plate Overhead Lifts
Station 2: 30 Second Banded Pallof Hold (each side)
Station 3: 10-12 Stationary or Ring Dips
Station 4: 45-60 Second Elbow Plank Hold (option to add weight)

Followed by...

Every minute, on the minute, for 5 minutes:
30 Seconds of Ring Rows or 4-7 Muscle Ups (banded ok)

B.

Every 6 minutes, for 18 minutes (3 sets of):
800 Meter Run (OR 400 Meter Run + 500/400 Meter Row)
into...
AMRAP of "Cindy" in the remaining time.

"Cindy" = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats

* No rest between sets.