"Most people achieved their greatest successes one step beyond what looked like their greatest failure."
-Brian Tracy



Here from Brad Appleton of M.I.T. is a great primer on stretching: http://web.mit.edu/tkd/html/stretching_toc.html. Spend a few days with this one.



Rest



Complete 3 Rounds of this Couplet:
Rope Climb, 5 Trips / Kettlebell Swing for time equivalent to Rope Climb effort.
Rest as needed.


Box Jump (20" Box), 50 reps / Sit-ups, 50 reps.
Rest
Box Jump, 40 reps / Sit-ups, 40 reps.
Rest
Box Jump, 30 reps / Sit-ups, 30 reps.

Notes:

1. Power through first round. Record time. Complete subsequent rounds within same time.

 



"Thruster" (Deep front squat / Push press) 10 - 10 - 10 - 5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1 reps.

Notes:

1. Take easy pace.
2. Go heavy.