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: 

  • If you did all of the workouts this week, you need this one. Let's see if we can work some of that soreness out of your legs. 
  • 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.

Did you see the fish swimming upstream, or down? This is interesting.