Saturday- February 10th

February 10, 2018

Weekly Warm-Up: 10 min. AMRAP   


A. For Time:

500m Row

5 Rounds of “Cindy”

400m row

4 Rounds of “Cindy”

300m Row

3 Rounds of “Cindy”

200m Row

2 Rounds of “Cindy”

100m Row

1 Round of “Cindy”


1 Round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats


Coupling the Rower with the classic repetition scheme of “Cindy”, we are combining some simple “do-work” efforts with bodyweight gymnastic movements.

On the Rower, strive to hold a manageable pace for the first three sets. We don’t want to come out too aggressive here, as it may slow our sets on the pull-ups, pushups and squats. That’s where we can make most of our time.

On the pushups, the most challenging part of the “Cindy” rounds, let’s choose a repetition count per set that allows us to keep on moving. 3, 5, or 7 reps per round as suggestions – we don’t want to break any set more than twice to preserve the stimulus. Let’s make this an engine builder.


B. Mobility 5-10 minutes

Review your favorite exercises we have done recently










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