Skill
7 rounds
30 seconds of Russian twists
30 seconds of supine plank
30 seconds of rest

Simple core work today! Pick a 5-15 pound plate for your Russian twists.

Workout of the Day
6 rounds on a 3 minutes clock:
400 m run/row/ski, or 1,000 m bike

You should have about 1 minute of rest after each round before you start again. Use your first round as a warm-up and test round, and then record the slowest of your last 5 rounds to the whiteboard and to sugarwod.