"Cardiorespiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination: you're as good as your weakest link."
- Greg Glassman


Barefoot running, a good thing: http://www.sportsci.org/jour/0103/mw.htm

 


Do three times:
Run 1 mile AND Bench press bodyweight 21 reps for total time.

Notes:
1. Rest as needed between 1st, 2nd, and 3rd couplets.
2. Dave McEvoy did this in 5:42.

Do three times, each for time:
100 Fast medicine ball squats followed immediately by "triple-up" on the rope.

Notes:
1. "Triple-up" on rope is touching floor with toe-only between three ascents. It's timed from floor to floor.
2. Squats that don't break paralell are insulting; subtract one for each.
3. Medicine ball is 20 lbs.


Five couplets, for total time:

50 Kettlebell Swings/50 Hanging knees to elbow.
40 Kettlebell Swings/40 Hanging knees to elbow.
30 Kettlebell Swings/30 Hanging knees to elbow.
20 Kettlebell Swings/20 Hanging knees to elbow.
10 Kettlebell Swings/20 Hanging knees to elbow.

Notes:
1. Use men's, women's, or children's kettlebell.
2. "Hanging knees to elbow" is hanging from bar and bringing knees to elbow!



REST