Movement Prep & Warm-Up
15 Air Squats
Pull Ups => Attempts/Kip Swings/Ring Rows, Push Ups => Box/reps
100 Seated Leg Raises (over object)
100 DB Side Bends (50/35#)
If you know your most recent “Cindy” score, use it as a goal or to increase the movement difficulty if you scaled last time. The fitter you are, the more intimidating “Cindy” should look. If you can perform all the movements at the reps determined, then the only thing holding you back is your willingness to keep accumulating reps. “Cindy” is the 5k test of gymnastics. We generally want to find a pace that allows for consistent movement throughout the entire 20:00.