Workout: 03 July 2026

Gym Workout:

Warm up: 2 rounds of Cindy:
– 5 Pull-ups (alternative: jumping pull-ups, pause 1 sec at the top)
– 10 Push-ups
– 15 Air squats

Workout:

1. Bench press starting at 50% of 1 rep max and 3 sets to failure, superset with Bent over rows 3 sets of 12, light weight
2. 3 Rounds of chin-ups to failure (if you can: use a weight to make this harder, remember chin-ups have your hands facing toward you; if you cannot do one: perform jumping chin-ups, with a 3-5 second pause at the top and slow decent)
3. Metabolic: (1 round, as fast as possible, finish all of the exercise before moving to the next)
   – 2 rounds of Cindy
   – 30 Box jumps (stand all the way up at the top before coming back down)
   – 2 rounds of Cindy
   – 45 Toes to bar (alternative: hanging knee raises)
   – 2 rounds of Cindy
   – 30 Box facing burpee box jump overs
   – 2 rounds of Cindy
   

At Home Workout

1. 2 rounds:
   – 5 Pull-ups (alternative: jumping pull-ups, pause 1 sec at the top) + 10 Push-ups + 15 Air squats + 20 Walking lunges + 25 Sit-ups
2. Same as metabolic above. If no box, use a chair or bench. If no bar, do V-ups.