Warm-up:

400m Run

2 Rounds

10 Ring Rows, 5 count hold at top

10 Hand Release Push-ups, 5 count hold at top

10 Leg Raises

10 Deck Squats

Conditioning:

“Barbara”

5 Rounds

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest EXACTLY 3 minutes between rounds

60 min time limit. If you are not half way done by 30 min you will modify the workout to 4 possibly 3 rounds.