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a) 3 Rounds, Not for Time: 50 Flutter Kicks* (Video) 40 Single Arm Bent Over Rows (20 each)* 30 Weighted Glute Bridges* 20 Weighted Sit-Ups*

*Using Dumbbell or "Odd-Object"

b) "Ham & Cheese" - For Time

1.5km Run Into… 10-9-8-7-6-5-4-3-2-1: "Odd-Object" Thrusters Burpees Into… 1.5km Run


1. Overhead Stretch on a Wall : 2 Minute Hold (Video)

2. Shoulder to Floor: 1 Minute Each Side (Video)

3. Puppy Pose: 2 Minute Hold (Video)

4. Spiderman Hold: 3 Minutes Each Side (Video)

5. Squat Hold: 3 Minutes (Video)

“The most important decision we make is whether we believe we live in a friendly or hostile universe."

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