2 Rounds
10 OH Squats (PVC)
10 Situps
10 Back Extensions
10 Pullups
10 Dips
-10 Scap Pullups
-Kip Practice


Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats


First time getting 20+ rounds! I didn’t have to push too hard until round 18 or so. I broke the push-ups up from the beginning starting with 5, 5 then going to 4, 3, 3 for the rest of the reps. Really wish I would’ve gotten 21+ rounds, but I’ll take a 2.5 round improvement.

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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