With a loaded barbell AHAP complete 5 rounds of:

5 dead lifts
5 power cleans
5 thrusters
5 back squats
5 push press

1 - Once you lift the bar you may not put it down until the entire 25 rep complex is completed.
2 - You may rest as needed between each complex.

Complete any ONE of the following:

1 mile run
1 mile row (1600 m)
1000 rope jumps 

Post highest weight used and time of activity chosen to comments.


Upper vs. Lower Abs - Myth? - by Neil Anderson


Angie demos a great core/quad stretch.  Just in case you were looking for one.