WOD:

30 Minute AMRAP

1 Round of “Cindy”

10/7 Calorie echo bike

200m Run

2 Rounds of “Cindy”

20/14 Calorie echo bike

400m Run

3 Rounds of “Cindy”

30/21 Calorie echo bike

600m Run

etc…….

*1 Round of “Cindy” equals 5 pull-ups + 10 push-ups + 15 air squats*

*OPTIONAL WORK*

If you have a vest or body armor, wear it

Mission Fit:

4 rounds for Time

200m run
10 Slam Balls
20 Walking Lunges