Monday Group Strength and Conditioning

WOD = 2 rounds for reps

5:00 “”Lunging Cindy””

5:00 bike


Partner one performs 5:00 of Cindy while partner 2 bikes for 5:00, then switch. Repeat for 2 rounds (20 minutes).


One round of “”Cindy”” consists of 5 pull-ups, 10 push-ups, and 14 alternating lunges

Advanced athletes can jump lunge

Aim for strict pull ups if possible.


If crowded, some people can row or coach can wipe down bike between exchanges.  If exchanging bikes. One person can start on the bike while others do lunging cindy

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