"The most important criterion for exercise selection is neuroendocrine effect. Regardless of your sport or your fitness goals these moves are the shortest path to success."
- Greg Glassman

What we like best about this interview is the ignorance of the interviewer and the steadfast (and he's 100% correct) manner of Tom McCullough: http://nbaf.com/nbaf/feb7pgm.htm#a.


For time:
Run 400 meters
Deadlift bodyweight 10-10-10 reps
Run 400 meters
Deadlift bodyweight 10-10-10 reps
Run 400 meters

Notes:
1. Modify load per ability if necessary.

For time:
Row 500 meters
Dips 50 reps
Row 500 meters
Dips 50 reps
Row 500 meters

Notes:
1. Use assistance if absolutely necessary.
2. For most the dips will require multiple sets.


For time:
Bike 1 mile
Clean 50% bodyweight 15 reps
Bike 1 mile
Clean 50% bodyweight 15 reps
Bike 1 mile
Clean 50% bodyweight 15 reps

Notes:
1. Modify load per ability if necessary.



REST