2024-10-22

• Overview: Today we have a little "Cindy" variation paired with rowing. The "Cindy" round of 5-10-15 should only take about a minute each round. You should adjust reps or variations as needed to allow this to happen. If we hit that target it will allow for one minute on the rower. To complete the row distance before the cap, you will need to complete at least 133 meters each round (15 rounds).
• Cindy Round: About 1:00 or less, reps should be unbroken.
• Row: 1:00 of work, completing at least 133m each round.
• Score: Time to complete row.

• Modify "Cindy" round reps or variations in a way that allows you to maintain unbroken sets each round.
• If you are unable to complete at least 133m in a minute lower your overall meter target to something that will allow you complete in less than 15 rounds.

PULL UPS

• Reduce Reps
• Banded
• Strict
• Ring Rows
• Alternating Dumbbell Plank Rows (Renegade Row)

PUSH UPS

• Reduce Reps
• Box Push-Ups
• Dumbbell Bench Press
• Dumbbell Floor Press

SIT UPS

• Reduce Reps
• Hollow Rocks

ROW

• Sub any Machine

3 Pull Ups
5 Push Ups
7 Sit Ups
100m Row