Row kcal10-20-30-40-50-40-30-20-10,
round of ”Cindy” after every set. (total of 9 rounds)

This is not all out effort. Keep the same pace when rowing. You should do round of Cindy under 60sec. Scale if needed.

Round of Cindy:

5 Pull-Up
10 Push-Up
15 Air Squat