Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

5 pull ups

10 push ups

10 air squats

Workout warmup:

1500 m Tabata row, 20 sec row, 10 sec to transition. Rotate to your left.

Workout:

Cindy:

20 min AMRAP

5 pull ups

10 push ups

15 air squats