Monday September 7, 2026

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.