Workout of the Day
Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
Push-Ups x Max Reps
For this, I did .375 miles at 8.0, and did 15 Push-Ups.

Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups
I used the red band for Pull-Ups, and got through two sets of each, plus 10 additional Box Jumps (alternating the foot I step down with).

Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees
5 Thrusters (95/65 lbs)
This portion was probably the nastiest. I was able to get through four sets, but it damn near killed me.

Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
10 Toes to Bar
I'm still getting used to my new rope, but I was able to get through two sets (although my Toes to Bar were horrible).