Monday September 1, 2025
Warmup
2 laps or 1:30 bike/row
High knees (down & back)
10 mountain cimbers
Butt kicks (down & back)
10 speed skaters
High toe touch (down)
Low toe touch (back)
10 plank shoulder taps
Carioca (down & back)
5 inchworms + pushup
10 scapular pullups
10 kip swings
Mobility
Child’s pose 1:00
WOD
The Payne Train
2 laps
5 rounds of Cindy
2 laps
4 rounds of Cindy
2 laps
3 rounds of Cindy
2 laps
1 round of Cindy
2 laps
1 round of Cindy is 5 pullups > 10 pushups > 15 air squats
F: ring rows; box pushups
Modify the run by rowing 300m each time
--
Open Gym from 9am-11am. All regular classes are cancelled. Happy Labor Day!