Skill

5 rounds:
1 minute of supine box planks, weighted
1 minute of regular planks on the floor, unweighted

Rest about 90 seconds

Move immediately from the supine planks to the regular planks each round. Use 15-35 pounds on the supine weighted planks.

Workout of the Day

4 rounds:
1:30 of medicine ball step ups
0:30 rest
1:30 of calories
0:30 rest

At the start of every 1:30 work interval, complete 12 push ups before moving on to the step ups or calories.

Record the sum of all of your step ups and all of your calories. Modify the push up difficulty so that you can always finish in under 30 seconds, leaving you a full minute to work on the other movement.

standard: 20/12 inch box, 12/8 pound ball
rx and sport: 24/20 inch box, 20/14 pound ball
metcon: 8×1:30 on, 0:30 off