Warm Up
400m Row/bike
10 reps each of T,Y,I prone raises
300m Row/bike
10 reps of PVC Platter squats
200m Row/bike
10 reps of walking lunges

Mobility:
Wrist stretches
Thread the needle stretch x :30 each side
Banded lat stretch x :30 each side
then...
banded walks- lateral and monster 10 reps each direction



WOD
'Annie meets Cindy'
50 DUs
50 abmat sit ups
1 round of Cindy- go strict pull ups for an extra challenge
40 DUs
40 abmat sit ups
2 rounds of Cindy
30 DUs
30 abmat sit ups
3 rounds of Cindy
20 DUs
20 abmat sit ups
4 rounds of Cindy
10 DUs
10 abmat sit ups
5 rounds of Cindy

**time cap 30:00**

Cindy = 5 pull ups, 10 push ups, 15 air squats