Level 1

20 minute AMRAP

5 Ring Rows

10 Push Ups

15 Squats

Level 2

“Cindy”

20 minute AMRAP

5 Pull Ups

10 Push Ups

15 Squats

(Less than 15 rounds is a Level 2 Score)

Level 3

“Cindy”

20 minute AMRAP

5 Pull Ups

10 Push Ups

15 Squats

(15-24 Rounds is a level 3 Score)

Level 4 Rx

“Cindy”

20 minute AMRAP

5 Pull Ups

10 Push Ups

15 Squats

(25 rounds or greater is a Level 4 Score)

Motivation

We did a similar version of this workout a few weeks ago.  Pull Ups, Push Ups, and Squats are  the fundamentals.  We need to get better at the basics.  Today is a tribute to ourselves.  Let us see what we can do.  I want you to set a very strict standard for yourself.  Do not compromise your technique and range of motion for a better score.  Do your best, be your best.

Strength

Front Squat 10 reps every minute for 5 minutes

Strategy

To accomplish your best sore on Cindy you must pace this with precision and discipline. If you have a score for this then find your pace that you need to beat your old score. Figure out how long you have to do each round. Stick with that pace. Most of you will need to break up your push ups. Trying putting your set rest there. For example if you have 20 seconds to rest each round then do 5 push ups rest 15 seconds and then do 5 more. That way you never have to rest because you can’t do a movement. You don’t need so much of a break between Squats and Pull Ups or Pull Ups and Push Ups. If you are hoping to accomplish level 2 or 3 today then you will need to complete each round in 80 seconds. If you are trying to get to level 4 then you will need to complete each round in 48 seconds.

Get More Awesome: 40 Lunges