Tom

• Conditioning – For Time
  
  • 400M Run
  • 5 Rounds of Cindy (5 Pull Ups / 10 Push Ups / 15 Air Squats0
  • 400M Run
  • 4 Rounds of Cindy
  • 400M Run
  • 3 Rounds of Cindy
  • 400M Run
  • 2 Rounds of Cindy
  • 400M Run
  • 1 Round of Cindy
  
  
• Finisher – 5 sets of :15 assault bike sprint / 1:00 rest

I subbed 500 meter row for the 400m runs ...
Also subbed 5 ring rows for 5 pull ups ... as I cant do pullups yet.

Total killer... total of 75 ring rows 150 pushups and 225 Air Squats 2.5K rowing

then crushed the assault bike ... 32 calories in 5x15 second bursts