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ACTIVATION

1 round, at a low/controlled intensity (conversational pace):
250 Meter Row
200 Meter Run
1 Round of “Strict Cindy” (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

Rest as needed, into…

1 round, at moderate intensity:
200 Meter Row
150 Meter Run
1 Round of 3 Pull-Ups, 6 Pushups, 9 Air Squats

"ROCK THE BOAT"

AMRAP 30:
500 Meter Row
400 Meter Run
3 Rounds of “Cindy”

*1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Squats
Post Rounds + Repetitions to the Leaderboard below. When scoring a partial round:
Each 250 meter row counts as (1) repetition.
Each 200 meter run counts as (1) repetition.
Each repetition inside “Cindy” rounds counts as (1) repetition.
As an example, an athlete who completes 5 rounds, the row, run, and a single round of “Cindy” would be 5 + 34.

MOBILITY

Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)

Medball Thoracic Opener – 2 Sets of 1:00 (Video)

Banded Shoulder Distraction – 1:00 Each Side (Video)

Foam Rolling – Quads and Adductors – 2:00

Couch Stretch – 2:00 Each Leg (Video)

Pigeon Pose – 2:00 each side (Video)

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