Grab a light KB and do 2 rounds of:
- Run 200 m
- 15 Russian KBS
- 10 Alternating Goblet Lunges
- 5 Goblet Squats
- 8 slow then 8 fast changes-of-support on wall, run it out
- Single-leg pulls, 5+5 into run
- Carioca down and back with arms parallel to wall
- 15 Russian KBS (70/53)
- Heavier is better but: go unbroken for at least half the rounds
- 200 m run
- 1 minute rest between rounds
Scores are the two slowest runs.
Accumulate 2 minutes of around-the-world planks.