For time:

3 laps elliptical
5 min stationary bike
50 squats
50 clean curls 45/65
50 v-twists 15/20 (R+L=1)
50 triceps cable pushdown 5/8
50 tic-tocks R 25/35
50 tic-tocks L 25/35
50 KB swings 35/55
5 min jump rope

Post time to comments.
You may do these in any order using any partitioning method.

It's been a good week all! ROUGH WEEK! If you're not sore this week, you are not human! Then again, is ANYONE who does this? 

Hope you enjoy a safe and happy weekend. If you find yourself out and about this weekend "using your fitness" in the sun, stop for a sec, snap a pic and send it my way ( I'd love to feature you here on the site. 

Also, have you seen this? My fav version.


I would wear a t-shirt that said, "I H8 the ACE of SPADES"