WORKOUT – CINDY or PARTNER CINDY

Performance

As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats

Fitness

As many rounds as possible in 20 min:
5 Body Rows
10 Push-ups/5 Negatives
15 Squats

Can be done as a Partner Workout, alternate movements.

BENCHMARK TRAINING

Games – “14.5”

21-18-15-12-9-6-3 reps for time of:
43/29kg Thrusters
Bar Facing Burpees

Hero – “Walsh”

Four rounds for time of:
22 Burpee pull-ups
85/55kg Back Squat, 22 reps
Run 200 meters with a 20/15kg plate overhead

U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on April 22, 2012, in Paktia, Afghanistan, when enemy forces attacked his unit with an improvised explosive device.