The art of war is simple enough. Find out where your enemy is. Get at him as soon as you can. Strike him as hard as you can, and keep moving.
Ulysses S. Grant (1822 - 1885)

Cruise around

Today's workout is a simple yet elegant whole body circuit.

Thirty reps of 20 lb. Medicine ball squats.

30 reps assisted pull-ups with 1/2 your body weight as assistance.

Repeat at 25, 20, 15, and 10 reps for a total of five rotations.

Record and report your total time for all five rotations.


Take a prolonged stretching warm-up and cool-down.

Hollow Rock for 1 Minute

(Lie on your back, place your arms overhead, and rock smoothly back and forth like a rocking chair.)

Arch Rock for 1 Minute

(Lie on your stomach, place your arms overhead, lift your heels with straight legs, and rock smoothly back and forth like a rocking chair.)

Ten one legged squats, left leg

(Hold your jump rope strung over your pull-up bar for balance and assistance if you've not developed the fitness for this yet.)

Ten one legged squats, right leg

(Same assistance if needed.)

Repeat the above twice for a total of three circuits.

Complete three rounds of this circuit for time:

Front Squat (45 lb. bar), 50 reps
Pull-ups, 20 reps
Dips, 20 reps


1. Rest only where continuing is physically impossible.
2. If you can't complete the pull-ups or dips in one set break it into several with minimal rest.
3. Squat to a 10" box or platform.