For time:

3 min plate switches
1600 m row
800 m run
100 double unders (or 300 singles)
100 KB swings 25/35

Post time to comments.

Daily Extras - Pick 3 and repeat.

Workout Notes: 

  • I almost never post extras on a Saturday.
  • Replace the KB swings for alt DB conditioning curls (R+L=1) if your back is tweakin' a bit. 
  • Remember, we are going for time here. Plow this - with good form.
  • Partition in any manner you like.

Rocky asked it best. Why don't we have ready-made healthy meals available? Honestly I never really thought about it. Then I remembered Jake from next door works-out here. Jake is one of the owners of only the BEST pizza places on earth (Z Brothers Pizza). Surely he'd know how to guide us through this. 

He did us one better. He already had the fixings on hand and whipped us up a couple of healthy meals and salads. Superb! Yesterday was the cleanest I've eaten in months. Thanks Jake. This feels like a thing.