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WOD: 
2000m Row/ 1600m Run/ AB
10 Rounds of Strict Cindy
2000m Row

*Strict Cindy:
5 Strict Pull Ups
10 Push Ups
15 Air Squats

TARGET SCORE
Target Time: sub 30 minutes
Time Cap: 40 minutes

STIMULUS and GOALS
How to Pace: STEADY! It’s a long one so aim to stay at a moderate and consistent pace that keeps you moving at a non-stop effort. The only breaks taken should be between the stations, not during. Use the clock as a pacesetter through the round of Cindy and see if you can hang on from start to finish.

How it should Feel: CARDIO!
All gas and no breaks in this one. Don’t stomp on the pedal; just put it on cruise control and enjoy the ride.

WORKOUT STRATEGY & FLOW
Row/ Run: Moderate pacing and focus on keeping your breathing under control and not blowing up your legs. Focus on relaxing your upper body as much as possible.

Strict Pull Ups: Anything but singles is what we’d love! Don’t be a one-and-drop kind of person. Try to sleep 2-3 reps before a quick shake is needed.

Push Ups: You either have it or you don’t, so stay in your lane, and if you can’t stay unbroken comfortably then aim for 2-3 quick sets.

Air Squats: Non-stop but at a smooth and steady pace that does not blow up your legs or heart rate.

Strength & Skill

14 DB Racked or Back Rack Reverse Lunge @ 6/10 RPE
12 DB racked or Back Rack Reverse Lunge @ 7/10 RPE
10 DB Racked or Back Rack Reverse Lunge @ 8/10 RPE
8 DB Racked or Back Rack Reverse Lunge @ 9/10 RPE

*10 Single Arm Kettlebell Front Rack Heel Elevated Squats after each set. Score these in notes.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.