Part A.
2 rounds of Cindy
800m run/1000m row/ 2400m bike
4 rounds of Cindy
600m run/ 750m row/ 1800m bike
6 rounds of Cindy
400m run/ 500m row/ 1200m bike
8 rounds of Cindy
200m run/250m row row/ 600m bike
1 round of Cindy is:
5 pull ups
10 push ups
15 squats
Stretch
1-2 45 sec
Pigeon
Seated straddle
Scorpion on back