“If you can brag about either a low 4’s mile or a high 4’s bench press you could also be a lot fitter.” (No one has both.)
- Coach Greg Glassman

The venerable Steven Plisk on maximizing sports performance

5 Rounds of:
30 Kettlebell Swings
30 Sit-ups

Row 4 500 meter max efforts. Total times.

30 Handstand push-ups.
Practice “L” hold between efforts/sets.
1. Use assistance as needed.