With a loaded barbell AHAP complete 5 rounds of:

dead lifts
power cleans
back squats
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.


ANOTHER great post.  What would be your 4 things?  Thanks Candice.


THIS seems like some pretty sound advice.  Used to be that 30 lbs was recommended.  


This kind of thing inspires me beyond words!  Losing 50 lbs is AMAZING!  Thank you for helping us all believe Lenyce!