A meeting led to a late start, so we went with a modified Crossfit Cindy today.
As many rounds as possible in 20 minutes:
Machine Pullups x 5 @ -170
Hand-Release Pushups x 10
Air Squats x 15
We made it through 8 rounds today, which means 24 sets in 20 minutes.
It got the job done, and the recovery took longer than the workout.
Somewhere, about circuit six, a young guy with a knit cap and a scruffy beard started to offer me advice. I patted him on the side and said, "I've got another set to do, and I've got a master's in Human Performance. Thanks though." I think he did 4 sets of bench during our entire workout. Pick it up, son.