Friday Group Strength and Conditioning

30 minute AMRAP:

1 minute- maxcalorie bike in 45 s

1 minute- 1 round of cindy

1 minute- 12/10 calories row



1 round of cindy (rx’d 5 pull-ups, 10 push-ups, 15 air squats or scaled 3 pull-ups, 6 push-ups, 9 air squats; may keep reps as 5/10/15 but scale to ring rows, push-ups from knees

-scale to complete all calories for both row and bike under 45 seconds. Adjust after first set if you were unable to complete under this time. Key is to be consistent in workout and it’s a long one!


-cindy- for those of you seeking to do rx’d movements, but may be chipping away when fatigued- option to complete (3 pull-ups, 6 push-ups, 9 air squats). Those of you doing the rx’d number of reps for 5, 10, 15- these should be unbroken and completed under 1 minute (scale pull-ups to ring rows or jumping pull-ups)

Sharing is Caring!