Friday

Strength

Back Squat - 50 reps @155/115. Every break (resting for more than 5 seconds or racking the bar) perform 5 burpees.

Conditioning:

“Gambling Cindy”

24 minutes

Row 2k/1600m buy in

*AMRAP Cindy

5 pull-ups
10 push-ups
15 squats

Row 1000/750m cash out

The 1000/750m row must be completed before the 24th minute otherwise no score can be posted.

Every second UNDER the cap SUBTRACT one rep from AMRAP score.

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Workout breakdown - the goal of this workout is to ride the line of getting as many reps of Cindy as possible while also leaving enough time to finish the row.

However, you’re penalized if you start your final row too early.

You should be cutting it as close as possible without going over.