(Long Metcon)

Warm-up:
Troy Special

Workout:
200m Row then...

1 Round of Barbara:

  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Air Squats

400m Row then...
2 Rounds of Mary:

  • 5 Handstand Push-ups
  • 10 Pistols
  • 15 Pull-ups

600m Row then...
3 Rounds of Cindy:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

800m Row

Scaling: Stay with Ring Rows, Box Push-ups, Air Squats all the way through