"C2 CINDY"

  • 500 Meter Row (cap at 2:30)
  • 0:30 Active Samson
  • 400 Meter Row (cap at 2:00)
  • 0:30 Inchworm to Push Up
  • 300 Meter Row (cap at 1:30)
  • 0:30 Lying Chest Opener Stretch
  • 200 Meter Row (cap at 1:00)
  • 0:30 Squat Hold
  • 100 Meter Row (cap at 0:30)

AMRAP 20:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

    Every 5 Minutes [Starting at 0:00]:
  • 500 Meter Row

    * Score = Total Rounds + Reps of "Cindy"
    * Pick-up where you left off after row

COOLDOWN 

MOBILITY

  • 1:00 Lay and Pray
  • 1:00 Child’s Pose

 

ACCESSORY

Bike Intervals:
4 Sets:
60 Seconds at Fast Pace
30 Seconds at Easy Pace
45 Seconds at Fast Pace
30 Seconds at Easy Pace
30 Seconds at Fast Pace

 

3 Minutes Rest Between Sets

 

Total Time: 19 Minutes