- Warmup
- :30 Seconds
- Easy Row
- Active Spidermans
- Medium Row
- Push-up to Down Dog
- Faster Row
- Air Squats
- Modified Barbell Warm Up
- 5 Good Mornings
- 5 Back Squats
- 5 Elbow Rotations
- 5 Snatch Grip Push Press
- 5 Overhead Squats
- 5 Snatch Grip Stiff-Legged Deadlifts
- :30 Seconds
- Mobility
- Pvc passthrough
- Warrior squat
- Pvc overhead squat
- Movement review
- Rehearsal
- 1 Round of “Cindy”
- 5 Overhead Squats
- 100 Meter Row
- 1 Round of “Cindy”
- WOD “Cindy Got Jacked”
- For Time: 5 Rounds of “Cindy”
- 30 Overhead Squats (135/95)
- 1,000 Meter Row
- For Time: 5 Rounds of “Cindy”
- Mobility
- Static prone scorpion
- Couch stretch