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:

  1. 3 laps on the elliptical 8/10

  2. 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.

Musings …

When I was in school, fat was just a blob of extra calories we all carried around our frames. Now we think of FAT as an organ! You have to watch this vid. Amazing!