(Long Metcon)

Warm-up: (12 Min)
Troy Special

Strength: (8 Min - 3 Min Set/Warm Up, 5 Min WORK)
5 Rounds...
:30 Max KB Swings
:30 Rest
Go to AHAP

Workout: (40 Min - 10 Min Set/Warm Up, 30 Min WORK)
Wil -Rock Mama
30 Min AMRAP

5 Pull Ups
10 Wall Balls (20/14 @ 10')
15 Deadlifts (175/125)
20 Sit Ups
25 Stationary Lunges
30 Cal Row/Ski

submitted by Jennifer Wilson