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 - Add:

  • 3 laps on the elliptical 8/10
  • 5 mins spin bike jogging (out of the saddle)

Workout Notes: 

  • If you did all of the workouts this week, you need this one.  
  • 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.

Ask and you shall receive!