Cinder Engine

AMRAP

60-minute session with structured blocks: Mobility, Warm-up, Main WOD, Renfo, Stretching.

MOBILITY (8:00)
- Scap + hip prep: banded shoulder traction, pigeon pulses, wrist circles

WARM-UP (12:00)
- 3 rounds: 8 ring rows, 10 incline push-ups, 12 air squats, 100m jog

MAIN WOD (30:00)
AMRAP 20:
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
Then immediately 10:00 cash-out run @ sustainable pace
Scale: ring rows / knee push-ups / box squats
RX+: strict pull-ups + deficit push-ups

RENFO (5:00)
- 3 x 30s weighted plank + 20s rest

STRETCHING (5:00)
- Chest opener, quad stretch, calf wall stretch