Work

Sprint "Murph"
1km Row / 2km Bike / 1km Run
10-15 Rounds of:
3-5 Ring Rows
6-10 Push-ups
9-15 Squats
1km Row / 2km Bike / 1km Run

Optional: Weighted Vest @ 15/20lbs

The "Cindy" portion should not take longer than 20 minutes, the whole workout should be under 30 minutes.