hollow body pos. banded lat. pull down 3x10

superset, 4x:
8/8 side plank banded row w. partner
5/5 pike pos. shoulder tap

In every 3min for 5 sets
250/200m row
1 round of Cindy

Cindy:
5 pull up (ring row)
10 push up
15 air squat

Focus on consistent rnds, score is the slowest rnd.