AMRAP 20:
5 Pull Ups (kipping, butterfly, strict, banded, ring row)
10 Push Ups (
15 Air Squats

Every 5 Minutes [Starting at 0:00]:
500 Meter Row

• Score = Total Rounds + Reps of "Cindy"
• Pick-up where you left off after row

WARM UP

10 Scap Pullups
10 Mini Kip Swings
3 Pull Up Holds (0:03 with chin over bar. . . if needed athletes can jump up)
3 Eccentric Pull Ups (0:03 tempo on the way down. . . if needed athletes can jump up)
3 Strict Pull Ups

0:15 High Plank Hold
10 High Plank Scap Retractions
0:15 Bottom of a Push Up Hold
3 Eccentric Push Ups (0:03 tempo on the way down)
3 Push Ups

3 Pausing Air Squats (0:05 hold in the bottom)
3 Eccentric Air Squats (0:05 tempo on the way down)
5 Air Squats

PRACTICE ROUND**
250 Meter Row
1 Pull Up
3 Push Ups
5 Air Squats