Who is wise? One who learns from all.

The Talmud

Here is a beginners guide to gymnastic movements: http://www.education.ed.ac.uk/gym/papers/smj2.html

 

Pick your least favorite, yet available: Row 5K, Run 5K, Bike 10K, Swim 1K

Five rounds for time: Two arm Kettlebell/Dumbbell Swing ~50pounds X 21 reps/Rope climb “double-up” (up and back only touching a toe to ground before reascent)

How many rounds in twenty minutes? Run 400 meters/Front Squat Bodyweight X 15 reps/Sit-up 30 reps

REST