A. [30] 5 rounds:

[1] Row

[1] 1A Waiters walk (20/15)

[1] Ski erg

[1] 0:15 plank hold or Front Lean on Rings + 0:30 walk around/jog + 0:15 hollow rock

[1] Bike

[1] single under jump rope

The goal of this is to work continuously at VERY LOW INTENSITY LEVELS. Take each of these movements and move through them at an easily conversational pace. At no point should you ever get out of breath in this entire set. Goal of today is to move through this without resting.


B. CS Iron Scap


C. Jefferson Curl 3×8

10 06 16