For time :

50/40 Calorie Echo Bike

5 Rounds Of " Cindy "

30/24 Calorie Echo Bike

3 Rounds Of "Cindy "

10/8 Calorie Echo Bike

1 Round Of " Cindy "

• Ladies can aim to hold around 10 calories a minute on the echo bike. Guys can aim to hold around 12 calories a minute. Having these numbers can help you stay focused on your bike pace during this workout.

• Let´s aim for speedy transitions on the rounds of "Cindy". The goal there is to go unbroken on the pull-ups, perform push-ups in 1-2 sets, and to find a fast steady pace on the air squats.