We’ll start the session (or mix into the warm up) some much needed mobility to loosen up the posterior chain.
Every ninety seconds for fifteen minutes (ten sets), complete:
Run the back route at CFMPLS. The stairs route will highly distract from the intent of this session. Each run effort should be quick but not fast; note the small difference.
AMRAP twenty minutes:
1 Muscle Up
2 Strict Handstand Push Ups
3 Box Jumps (high AF)
The intensity for the above session is intended to be low; I had initially planned the above workout against an interval clock but decided on the above format instead. Casually move between stations. Think about the intensity of Cindy (which is also a twenty minute AMRAP), today’s workout couldn’t be further from that intensity. Keep the volume below twenty rounds. Jump to something extremely high; but not maximal.
Accumulate at least two minutes per side in the Sleeper Stretch to close out the session.