3 station warmup

6 minutes


KB swing

Plank hold

30 seconds work

10 seconds to change stations.



500m Row for time.



Team Run or Row "Cindy"

20 minute AMRAP

5 pullups

10 Push ups

15 air squats

One partner runs 1 lap around building or rows 250m while the other begins Cindy. When first athlete is finished with row or run they take up Cindy where their partner left off.





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