buy in:

100 calories on either the bike, rower, ski erg

1 min of planks,

25 evil wheels

1 min of planks

20 evil wheels

1 min of planks

15 evil wheels


AFAP (as fast as possible) 100 ball slams using a 20-25 lb med ball. keep records of your time.

100 american kb swings in as few sets as possible. record the number of sets and time.

battling ropes: 2 sets x 70 sec each set.

SHOULDER REHAB: 3 sets of 25 reps each of the 4 exercises.

cool down:

100 calories on either bike, ski erg, rower.