Movement Specific Warmup:

1 minute easy pace bike
10 reps up/down dog
5 walkouts+2 pushups
45 seconds medium pace bike
20 slow and controlled air squats
30 seconds fast paced bike
10 monkey squats
10 warrior squats


Pullup warmup-

30 seconds dead hang
5-10 scap pulldowns
5 slow and controlled kip swings
5 small kip swings
5 big kip swings
5 pullups

30 Minute AMRAP

Teams of Two

Max Calorie Bike

* every 3 minutes partners will do 1 Round of Cindy synchro.

Team of Men 1=1 Calories
Team of Women 1=1 1/2 Calories
Team of Mixed 1=1.25 Calories

1 round of Cindy:
5 pull-ups
10 pushups
15 air squats