**1. Movement Prep/Activation and Increasing Heart Rate**

1 Round Through
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
Crossover Symmetry Warm-up
or
Banded 7’s

**2. Workout Prep**
1 set
100m Run (workout pace)
3 Pull-Ups
6 Push-Ups
9 Air Squats

Workout:  Tenet

* Target time: 20-22 minutes
* Time cap: 30 minutes

For Time:
500m Run
5 Rounds of Cindy
400m Run
4 Rounds of Cindy
300m Run
3 Rounds of Cindy
200m Run
2 Rounds of Cindy
100m Run
1 Round of Cindy

*1 Round of Cindy is:
5 Pullups
10 Pushups
15 Air Squats

* Scaling option 1 (Masters 45+)
– No change to workout –

* Scaling Option (beginner)
500m Run
– into –
5 Rounds
5 Ring Rows
10 Bar Push Ups
10 Alternating Box Step Ups
– into –
500m Run

* Limited Equipment Option
– No change to workout –

* Large Class Option
Teams of 2 (1:1)
25 minute Amrap
200m Run
3 Rounds of Cindy
– You Go, I Go –

Accessory:

1 min foam roll lats (each side)
1 min banded shoulder distraction (each side)
1 min twisted cross (each side)