6 rounds Cindy
3 rounds Mary
AMRAP 25 min.
15 Air Squats
Hump day brings us a mash-up of two gymnastics-oriented benchmark workouts mixed with running. This 25-min. AMRAP will be a grind as they progress through rounds of the girl workouts, accumulate a good amount of shoulder/leg volume, and pound the pavement.
There are a good amount of Pull-ups each round. Make sure the shoulders are properly primed, but also recognize that you may need to scale the rep scheme for Pull-ups more than the other movements.
Pistols and Lunges are performed alternating.
This workout is loaded with a good amount of shoulder and leg volume amidst a moderate Running distance. Although you may know your Cindy or Mary PR paces, it is most beneficial work at a 75-80 percent pace so you can hit the Runs with some semblance of intensity and stay moving. Working less aggressively, yet steady on the pace of the girl workouts will help you stay mentally focused to push the pace on the Run, as well as manage fatigue toward later rounds.
Shoot hard for at least two rounds!