The ambitious will always be first in the crowd; he presseth forward, he looketh not behind him. More anguish is it to his mind to see one before him, than joy to leave thousands at a distance.

Akhenaton
(1375 BC, Egyptian King, Monotheist)

Paleo Diet recipes: http://www.panix.com/~paleodiet/list/ Cool!

Squat to the 10" box, with weight fot 20-10-5-3-1 reps

Then:

Circuit, 3 passes, no rest, time each pass and total for three passes

Three minute stand on bike at 70 rpm
Twice up the rope (rope climb)
Twenty sit-ups
Fifteen back extensions

Straight Arm Overhead Kettlebell Swing, 1 minute.
Roman Chair Medicine Ball Throw Sit-up, 1 minute.

Rest

Perform 3-5 rounds of this circuit for time:
Barbell Thruster (deep front squat/push-press) 10 reps
L- Pull-ups 12 reps

Rest

Roman Chair Medicine Ball Throw Sit-up, 1 minute.
Straight Arm Overhead Kettlebell Swing, 1 minute.

Row best 2K.
Rest for 2K time.
Row best 1K.
Rest for 1K time.
Row 500 meters.

OR

Run 800 meters.
Rest for 800 meters time.
Run 400 meters.
Rest for 400 meters time.
Run 200 meters.


REST