Overhead Squat

Every 2:10 for 7 Rounds

10 Rep Max

“Girl on Fire”

For Time:

40/30 Cal Bike

5 Rounds of “Cindy”

24/18 Cal Bike

3 Rounds of “Cindy”

8/6 Cal Bike

1 Round of “Cindy”

FX: Jhook Row, Knee Push-ups

RX: As Written

RX+: ECHO BIKE 50/40; 30/24; 10/8

Time Cap: 15 Minutes

“Girl on Fire” Running Version

For Time:

800m Run

5 Rounds of “Cindy”

600m Run

3 Rounds of “Cindy”

200m Run

1 Round of “Cindy”

FX: Jhook Row, Knee Push-ups

RX: As Written

Time Cap: 15 Minutes