New Standard Warm-Up:
5 Dead bugs each side 5 Prone Angels 5 PVC Forward Rollouts 5 PVC Reverse Rollouts 10 Alternating World’s Greatest Stretch Rotations 5x Inch Worm + Push-Up + Squat to Hamstring Stretch 400m Row 10 Alternating Side Lunges 15 Overhead Squats Burpeese in remaining time!

Watch the Standard Warm-Up Video Here


Workout Brief

WB clean Cindy,


  • 5 pull ups
  • 10 Push ups
  • 15 Wall ball cleans (14/20)

The format here is just like the good ol’ Cindy workout, but with Wallball cleans instead.  This will make the workout burn the legs muchhhhhh more.  People should use a pull up variation they can do unbroken every time.  Use kipping pull ups, jumping pull ups, or rings rows.  People should use a push up variation that takes about 2 sets to do the 10 reps each time (or do the push ups unbroken).  Wall ball cleans should be unbroken the first few sets, but people might need to break them up after that.  The goal is to stay consistent over the 20 minutes, hopefully getting 7 or more rounds.

At home:  Do 5 split lunge rows each arm instead of pull ups if at home. Find something else to do wall ball cleans with.