Warm-up: 3 rounds
Run 200m or Row 250m
10 Inch worms
20 mt Bear Crawi
30 Jumping jacks
20 Hollow Rock
10 Superman hold
Mobility & Skills
Kipping – Pull Up – Butterfly Pull Up
Benchmark Wod
“CINDY”
As Many Rounds as Possible (“AMRAP”) in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
