Look that up, serious.

The Workout:

5 Rounds for Reps

:45 on :15 off Kneeling Squats (hold onto something so it has some weight to it)

:45 on :15 off Hand Release Push-Up to 1/2 Push-up

:45 on :15 off Lying Leg Raises


How filthy am I in this demo video!!  I forgot we needed it and I just got in from working on my truck for a few hours!!  WHOA!  HAHAHHA 🙂

Warm-up: something on the order of:

Arm Swings

Push-up Pluses

Balance Drills and Single legged stuff


Practice and load the moves and




Row 150 Calories for Time

Every 20 Strokes do wait 20 seconds