I’m Here!

26 10 2012

If you are following my blog you may be wondering where the heck I have been for the last ten days.  I was wondering the same thing so I looked at my calendar and I can say I have been everywhere, or at least it feels that way!  Since my last post I have attended a weekend-long CrossFit Kids Cert class, celebrated a wedding anniversary, flew to Chicago, flew home from Chicago and have been attempting to catch my breath in between all of that while keeping up with my CF workouts, endurance training, eating Paleo, acting as a Halloween stylist, Paleo chef and professional grocery shopper.  You may not be surprised to hear that I have not been doing the best job with it all over the last week and a half.  The good news is that it is a rare occurrence for me to be at a seminar for an entire weekend and subsequently fly to Chicago for a large part of the week.  Good thing!!

Because of this crazy schedule I am not feeling my best and my focus has suffered.  I was able to rack up five CF WODs on any day that I could but I have not been able to squeeze in endurance training.  My eating has been less than stellar but I have not fallen off the cliff and can count only a handful (or two, if I am really being honest) of slips over the last ten days.  I am ready to get back to it in a big way so watch out!!

Thursday, 10/18

  • Strength Wod
  • Power Snatch (3 RPM)
  • 55# PR!
  • Stamina
  • 5 rounds of:
  • 5 Overhead Squats (80% of 3RPM – 45#)
  • 15 Box Jumps (20″ RX)
  • 7:28

Friday, 10/19

  • 10-9-8-7-6…1
  • Burpees
  • Pull Ups (RX)
  • after each round 5 medicine ball cleans (14# RX)
  • 15:00+

Monday, 10/22

  • Strength
  • Clean Thrusters
  • 90# RX  –  I never lifted that much weight over my head in my life!!!!
  • Stamina – FRAN (major benchmark workout!)
  • 21-15-9
  • Thrusters (65# RX)
  • Pull Ups (RX)
  • 10:14 – First time ever RXing Fran!!!!

Thursday, 10/25

  • 2 consecutive 5 min AMRAPs:
  • 10 Deadlifts (115# RX)
  • 20 Sit-Ups
  • Break
  • 15 Front Squats (@70% of deadlift – 75# – 80# would have been RX but could only manage 5 at that weight – next time!)
  • 15 Hands Release Push Ups (RX)
  • 147 total reps

Friday, 10/26

  • Tabata Intervals 20seconds on/10 seconds off/8 rounds:
  • Box Jumps (20″)
  • Rowing
  • Squats
  • Pull Ups
  • 278 RX

 





More Pudding, errr, I Mean Proof

16 10 2012

Since my last post I have completed the Reintroduction Phase of the 30-Day Paleo Challenge.  I consumed several things that were just not a part of my diet over the last month and I can tell you, without hesitation, that some of these have a profound negative impact on me.  The additions included cheese, grains (corn, rice and wheat) and sugar.  I did not eat a large portion of any of these, in fact I ate so little that I was wondering if I would feel the difference at all.  Well…..not only did I feel crappy (stuffy nose, lower energy levels, poor sleep and “hangover-ish” symptoms in the morning) but the momentum that I had going in terms of losing body fat/weight just ceased, like to a stand still, ground to a halt – you get the picture!!  My intention was to not overconsume so that I would not lose the momentum that I built up over the last month but even with small amounts of these foods my system reverted back to burning glucose instead of fat.  Nothing in my lifestyle changed otherwise and I maintained the same level of activity that I had throughout the past month.

None of this really comes as a surprise to me as I had reached somewhat of a plateau prior to starting the Morphin99 and I knew going 100% Paleo could only help but I had a hard time believing that such small amounts of these foods could turn the tide so quickly on the fat burning dynamic.  This greatly impacts where I go from here and, more importantly, following the Morphin process.  I now know, without a doubt, that even a small amount of these foods has a negative impact on my health and well-being.  My old approach of having a slice of pizza here, a sushi roll there, a small bag of popcorn at the movie and a square of dark chocolate whenever the mood struck me will always keep me from feeling my best.  So, what to do?  That’s right, make a plan so I can hold on to  the “I Feel Good”  da da da da da da (Do you hear James Brown??  I do!!)

The Plan: Eat Paleo (duh!)

The Real Plan: Eat 100% Paleo with the exception of one or two off-limit foods per week and one or two glasses of wine a week.  I will attempt to coordinate the illegal food with the alcohol so I can get back to my James Brown-like existence as soon as possible.  This sounds very similar to my last post but this time I really know why I need to do this.  My intention is to keep it clean during the week and allow myself a “special” dinner or meal over the weekend.  In cases where there is a “special” meal during the week I will need to keep a tight grip on the reigns during the weekend, and that will not be easy.

Thank you for reading a somewhat redundant post but I know I need to really put this out there to keep myself honest and on-track.  I so appreciate all the support I have been getting from friends and family, with a special shout out to the Theza and Bob for cooking up a rocking paleo meal on Sunday night!!  With friends like you I know I will succeed.  (Now, about that holiday party…ha!ha!)

On the exercise front, James Brown is back in my head because I Feel Good!!  I achieved a personal record (PR) and a personal best on two lifts over the last few days.  I was able to clean 90 pounds for the first time ever (!) and I know I am going to move the dial on that in the next month or so and I did 70 pound push presses in a workout where my all time best one rep max on that lift was 75#.   My upper body strength has always been a limiting factor for me and I believe I am not only breaking through some physical barriers, but emotional hang-ups, as well.  I am excited to see where I can go from here.

Friday, 10/12

  • Skill Practice
  • 3 reps every minute for six minutes
  • Snatch 40#
  • WOD
  • Tabata Intervals (20 seconds on/10 seconds off/8 rounds)
  • Squats
  • Sit Ups
  • Burpees
  • 284 total reps

Saturday, 10/13

  • Endurance WOD
  • 8 x 200m
  • 33.95sec/34.32/35.49/34.38/34.10/31.37/33.21/32.61

Monday, 10/15

  • Strength WOD
  • Squat Clean
  • 3 RPM (rep max)
  • 90# PR
  • WOD
  • 10 minute amrap/10 each
  • Squat Cleans (70% of max)  65#
  • Pull Ups (RX)
  • Hands Release Push Ups (RX)
  • 90 total reps

Tuesday, 10/16

  • 5 rounds for time AND every minute on the minute two burpees (ouch!)
  • 10 push presses (70#)  [75 was RX, almost there]
  • 15 kettle bell swings (35# RX)
  • 20 sit ups
  • 15:03




The Proof Is In The Pudding

11 10 2012

Today was the repeat benchmark WOD for the 31-day Paleo Challenge.  (We initially did this on September 6th.)  I was thinking it was going to be a disaster as it was COLD this morning and I knew there were three 400m runs in the workout.  Cold air has a horrible effect on my running performance normally and, in addition,  I develop a painful earache in both ears each time.  After two years of crossfitting you would think I toughened up a bit but, no, I still find it really hard to run in the cold and, wouldn’t you know, I still get earaches.  This is very frustrating to me as I realize now it is just out of my control.  I was able to dig out of storage a wide headband to cover my ears during the runs but when we started I got caught up in the excitement and sort of forgot about it.  Moment of Truth: Also, I just look bad in this thing (vanity rears its ugly head) and no one else was being such a woos!  I already had on a long-sleeved shirt over a sports bra and tank top while others were running in tank tops or t-shirts.  After the second run my ears were screaming so I decided it was time to go for it, and should have at the beginning of the workout.

The good news is I was still able to shave over 2 minutes off my time in only one month of clean eating, focused WODs and endurance training.  The proof is in the pudding, or in this case, lack of pudding!  As with all things CrossFit for me, I feel like I am just at the starting gate on what I can accomplish in my Morphin99.  Even though I feel better than ever and have seen some progress I am certain that I will improve from here.  There are two areas, though, that cause me some concern: first, the five runs in “Kelly” that I will have to do in December, when I am sure it will be even colder and, secondly, falling off the wagon a bit with my eating habits.

There are some things that I plan to do to address both of these.  I really need to just get my butt outside more for endurance runs.  My old pal, the treadmill, calls my name on rainy days, cold days and those where I procrastinate until the girls are in bed and then have no choice in the matter.  As for the eating, I am going to look at the next 30-days as, well,  the next 30-days of the challenge.  Although I am happy about my progress I don’t feel like I am where I want to be yet.  Back to the vanity thing: It is awesome to see body fat disappearing on a daily basis and I want that to continue!  Also, I just feel amazing: my energy is great, I feel strong, my attitude is more positive, I have more patience with the girls and I am really just a happier person.  These are things I don’t want to let go of and they definitely outshine the pleasure from indulging.  Therefore, I will continue nearly 100% Paleo and keep a detailed food log while allowing for wine once a week (preferably on Saturday night) and a cheat item or two.  Of course, I first have to go through the reintroduction process over the next few days, which I will do because I committed to it but don’t really want to.

Tuesday, 10/9

  • 50 Double Unders (RX)
  • 21 Squat Cleans (65#) 85# was RX
  • 50 Double Unders
  • 15 Squat Cleans
  • 50 Double Unders
  • 9 Squat Cleans
  • 14:31

Wednesday, 10/10

  • Endurance WOD
  • 5k at 85%
  • 30:58

Thursday, 10/11

  • “Grelen”
  • 15 Clean & Jerks (50#) then
  • 3 rounds of:
  • 400m run
  • 21 Kettlebell Swings
  • 12 Pull Ups (half RX, half 1/2 inch band)**
  • 18:27

**The benchmark called for doing the workout exactly as it was done on September 6th, otherwise I would have skipped the band and added more weight to the clean & jerks.  I was happy with my RX pull ups, though, as they are starting to feel better.  In fact, I was able to string together 5 unbroken for the first time today!  I had only been up to 3 before that.)





Adding Another Piece of the Puzzle

8 10 2012

When I first started this process I promised to do many things and one of them was to read more with an eye towards self-improvement.  I have since completed It Starts With Food and would strongly recommend it.  (Really, everyone needs to read this book!)  My intent was to focus on my physical well-being first to compliment my initial efforts with the Morphin process and then to shift gears to something meaningful to my family life, particularly as it relates to my daughters.  What I came to realize in reading the food book is that the two are not quite as distinct as I thought they were.  I read quite a bit about cortisol levels and the havoc high cortisol can have on one’s body.  Who knew we could actually do so much damage to something like the stress hormone with what we eat??  It started me thinking that high cortisol levels that are produced by stress are wreaking the  same physical havoc, the trigger is just different.

Interestingly, a major element of my family life that I would most like to change are the high levels of stress, particularly as it relates to the kids, that are brought on by interpersonal difficulties.  As I have said before, my girls are all spirited, some more than others, and that creates some interesting social dynamics in our home.  Ok, the reality is they fight a lot and it drives me nuts!  They can also be disrespectful, belligerent and down-right uncooperative, at times.  Because there are four of the little ladies in the house, there seems to always be someone causing some type of conflict.  This causes me a fair amount of stress as I inherently loathe conflict.  It also makes me quite angry as I just don’t get why their interactions need to be so darn cantankerous.

After a great CrossFit WOD this morning, and on my way to Whole Foods to stock up for the week, I stopped at Barnes and Noble to look for the perfect book on fixing these issues – ha!!  Well, after an hour of searching and reading I purchased four books: The Difficult Child, Taming the Spirited Child, 10 Mindful Minutes and a workbook called I’m Not Bad I’m Just Mad.  Before the kids were even home from school I began devising a plan of action.  (Watch out girls because mommy is going to fix it all!)  Seriously, I am not sure that any of these self-help type books reveal any tightly held secrets but rather just remind of us of what we know we should be doing anyway.  That may be the case with these but framing it all a bit differently and, perhaps, gaining some added perspective can only help.  In fact, one of the books points out early on that while it may be difficult to raise a “spirited child” those very same traits will likely serve them well in adulthood, assuming that self-control is mastered.

This thought brings me to yet another book that I recently started reading, How Children Succeed.  Very basically, the author proposes that the most important qualities that we can help our children develop, and that are future indicators of success, are: self-control, persistence, curiosity, conscientiousness, grit and self-confidence.  While my girls have mastered some or many of these already, self-control remains suspect.  My hope is that David and I can work together, along with the girls, to develop more self-control in each of them, which will ultimately relieve the levels of stress in our family and lead to a happier, calmer environment for us all.  (To be fair, there are those that do not need much help in this regard and others who can use quite a bit!)

You may be asking yourself, “What the heck does this have to do with working out and eating healthy?”  It is my belief that moving the dial at home will only help to improve my health, sleep patterns and effectiveness both in the gym and in the kitchen.  I came to realize over the last thirty days that much of my poor eating was emotional in nature and could be easily traced back to difficult days or nights with the girls.  A more peaceful home can only serve me well in all areas, and wouldn’t it be quite an accomplishment to not only transform myself in 99 days, but my family, as well!!

Since last writing, I have had two great days of workouts.  Saturday was my Endurance class and I was very happy with my performance on four 800 meter splits.  I know I am not a speed demon but I feel like I have a good starting point from which to improve on.  Sunday was a much-needed rest day and I enjoyed spending it, predominantly, at Rachel’s first swim meet.  This morning’s WOD was long and tough and I did not even complete it in the alloted 23 minutes.  My coach was nice enough to allow the three of us who weren’t done to finish our last round, which really made my day as I HATE when I don’t finish a workout!!  I felt a little week on the shoulder presses and I am not sure if it was the wine Saturday night (only the second in almost a month!) or if I just went too heavy to start.  This lift is very difficult for me as it is all shoulders as dipping and driving are not allowed.  After the first few rounds I was only able to string together 2-3 at a time and this really slowed me down.  Overall, I was happy with the workout and look forward to more torture (I mean fun) tomorrow!

Saturday, 10/6

  • Endurance WOD
  • 4 x 800 meters
  • 4:22/4:05/4:08/4.11

Sunday, 10/7

  • Rest Day  🙂

Monday, 10/8

  • 7 rounds/7 reps each:
  • Shoulder Press (50#) – Started with 60#, dropped to 55# and then to 50#
  • Sit Ups
  • Medicine Ball Cleans (14# RX)
  • Dead Hang Pull Ups (1″ band)
  • Kettle Bell Swings (35# RX)

23+ minutes (timer stopped at 23 so not sure of exact time)





A Few Glorious Days

5 10 2012

The last few days have been glorious!  I truly believe my body needs the level of activity it is now getting with 4-5 CrossFit WODs and 3 Endurance workouts per week.  With this schedule now in place, there will not be many true rest days, and I couldn’t be happier about it.  The increased activity has me feeling great and that, combined with eating nearly 100% paleo for almost a month, has me really humming.  I feel great during my workouts and my energy levels throughout the day are fairly constant.  The brick wall I, and many others, normally hit about 3pm or so is a thing of the past for now and that is really awesome, especially since that is when the girls are done with school and my second day begins!  My sleep has improved and I am finding it easier to get up in the morning and get moving.  It is a rare day that I even finish my paltry 6 ounce cup of coffee!

Prior to this focus I was not really sure just how much of an impact a super clean diet would have on my performance as an athlete but I can tell you now that it has a tremendous effect.  The last few days are a testament to my progress.  Wednesday was an Endurance day for me and my “homework” was to run a 5k.  For someone who was primarily a runner for so many years, it felt bizarre to be back to it.  CF has been somewhat of a reprieve for me in regards to running.  Sure, we do include running in many WODs but it is never for long distances during a workout and it is usually interspersed with other exercises.  In the past, one of my favorite summer activities was running long distances on the beach, sometimes barefoot.  I could just go and go and go.  After so many years of running I was more than happy to take a break and I have never found my way back to it even though I knew I would benefit from some added stamina work.

With the dawn of my Morphin99 came the necessity to dust off my running shoes and hit the pavement again.  So, the 5k run on Wednesday was the first for me in over two years.  That distance once felt wimpy to me but the thought of it this time around overwhelmed me, so much so, that I put it off until David was home and the girls were in bed.  As soon as I got going, though, it stopped feeling daunting.  My pace has certainly slowed since my running days but I finished in just under 30 minutes and I was happy with that.  I will look forward to beating that time soon!

The last two CF workouts have been AWESOME!!!!  Thursday’s class began with 5 minutes of snatch practice and did 10 each of hang snatch, power snatch and full snatch.  I am still working with 40# here but I feel like my form is improving.  The full snatch is still giving me some trouble but I know my flexibility and strength are improving and the snatch will follow.  Next up was a benchmark called Annie.  Sounds innocent enough, but Annie is no joke.  For time complete 50 -40-30-20-10 double unders and sit ups.  Well, this was the benchmark for me as my double unders are really coming together and sit ups are one of the easier exercises for me at CF.  I was more than happy with my performance and score.

This morning’s  WOD was a 12 minute AMRAP (as many reps as possible) of three exercises: deadlifts (115#), bar-facing burpees and reverse overhead lunges (25#).   (By-the-way, any modification to a burpee is usually met with a groan as it only makes a tough move even tougher, today was no exception.)  This was a taxing workout for me as anytime I am lifting weight overhead and, in this case, holding it there for extended periods of time, I am reminded of my need to build upper body strength.  I also struggle with mobility issues overhead, further impeding my ability in these lunges.  Burpees are just exhausting but similar to eating your veggies, you know they are good for you so you just do them.  Deadlifts, on the other hand, are my strongest lift so there was a little something to offset the rest. 🙂  As any CrossFitter will tell you, we live for the days we can RX (as prescribed, no modifications) a WOD and today was one of those for me!!  Glorious!!

Wednesday, 10/3/12

  • Endurance 5k
  • 29.5 min

Thursday, 10/4/12

  • Snatch Practice (40#)
  • Annie
  • 10:36

Friday, 10/5/12

  • Amrap in 12 minutes
  • 10 Deadlifts (115#)
  • 6 Bar-Facing Burpees
  • 14 Overhead Reverse Lunges
  • 160 total reps




Day 19, Already!

2 10 2012

How did 19 days go by so fast???  I have seen some positive changes already but also recognize that I have a lot of work in front of me.  Every day I feel more and more up to the challenge and I am not so fast to back down on things that I did in the past.  Today’s WOD, for instance, was primarily a pull up ladder.  What this means is that during each round of work you attempt more and more pull ups.  That ends up being a whole lot of pull ups in a fairly short amount of time.

I was determined not to use a band for assistance as I am really just done with it.  My body is not quite as far along as my mind but I believe I am never going to get there if I don’t just force myself at this point.  There are mechanics that I need to work out but the major inhibiting factor, from my point of view, is just a lack of upper body strength.  After 15 minutes of 1 minute attempts at 5, 6, 7, 8, 9… pull ups with no rest periods I had accumulated 86 total pull ups.  The most I was able to do was 7 in any given minute and the least I did was 5.  I had one of the lower, if not lowest, scores in the class but I never did use the band and I felt really good about that.  Although my hands are another story as I ripped three calluses!!

Earlier in this process I talked about why I am undertaking a Morphin99 and one of the elements that I mentioned was I felt I have only touched the tip of the iceberg and there is so much more to learn and improve on. Specifically, I noted a desire to jump on a 24″ box, as the highest I have done thus far is 20″.  Well, today was my day and not only did I jump on a 24″ box but made it all the way up to 28″!

Our coaches included a box jump max height component to the class and it was truly thrilling.  At times I felt like I was waiting to board one of those scary roller coasters and I was just not sure I had the nerve to do it as the plates were stacked higher and higher on top of the box.  I was encouraged by my awesome partners, Sarah, Maggie, Jessie and Tina, as each of them jumped higher and higher.  Somehow, having them lead the charge helped me to break through any personal apprehension and I continued to go for it.  It was all strangely addicting and I want to go higher, still!

So, I am happy to report another great day at transform CrossFit for me!!  It seems that every day I say the same thing once the workout is complete, “That was great!”  Tracey and Andy, you never fail to disappoint in your programming and Andy, you were right, I loved the WOD today!

P.S. – I plan to do an endurance workout today and hope the rain passes by quickly.  If not, I may give it a try on the treadmill and see how that feels.

Tuesday, 10/2

  • Pull Up Ladder (every minute do 5, 6, 7, 8, … for 15 minutes)
  • 86 Total Reps
  • Max Height Box Jump  28″

Endurance Workout

  • 3 x 800m (Rest 3 min between each round)
  • 4:70/4:40/4:32

 





The Beauty of Mondays

1 10 2012

I love Mondays!!  Remember when you were a kid, or didn’t have kids, and Mondays were the worst because it meant you had to go to school or work after the weekend.  Well, Mondays are now my Saturday!!  You all know how much I love my girls, but really, weekends are so much work and we are always so busy, this past one in particular.  David was away with Rachel for a Father-Daughter Weekend while I was home with the other girls.  There must have been a full moon because they were really off the wall, even more so than usual.  Of course, we had a good time, as well, but this morning I jumped out of bed with a little more zest than the last few days as I knew I would have some time to myself.

After dropping the girls at school, my day started with a CrossFit WOD at 8:15.  There is no better way to begin the week and set the scene for healthy living and increased energy.  Today was a blast and I had a hard time leaving the gym as it just felt so good to connect with adults after a child-filled weekend.  (Most days are like that for me!)  I was a bit apprehensive when I saw the term Metcon Monday on the white board and thought “holy crap” this one is going to be hard, they really want us to sweat!  The details of the workout are never posted until right before we are ready to set-up so I really had no way of knowing what we were doing, except for the fact that it would be mostly metabolic conditioning.  This is a good thing as I attempt to build my endurance over the next few months.

What I found after doing the workout is that my stamina is already improving as I really felt great throughout the entire WOD.  We moved around five stations of activity completing each exercise six times with 20 seconds of work followed by 10 seconds of rest (10 seconds goes by fast!!) until moving to the next station.  I think we had 30 seconds to move to the next exercise.  (30 seconds goes by really fast, too!)  The five stations were: box jumps, medicine ball cleans, rowing, burpees and ring dips, where I attempted my first true ring dips ever!  This is a basic gymnastics move whereby you hold on to two rings attached to straps hanging from a bar, lift yourself in the air until your arms are fully extended and then dip down until the arms are in a 90 degree angle, repeat as many times as possible without touching the floor.  (A special shout out to my man Adam for demonstrating how to use a pull up band to assist with the dips, without which I would not have been able to do more than one or two.)  I was a bit uncoordinated getting in and out of the contraption but I was able to make it through all six sets, even though my body was quaking all over!

To further improve my stamina, I attended my first formal Endurance Class this Saturday morning only to find out that I don’t run correctly.  (Who knew there was a right and wrong way to run??)  As with everything in CrossFit, form follows function and I am learning the most effective, efficient and safe form to be running in.  There is a lot to learn but the good news is you can keep running while you are learning.  This program will help to focus my attention on endurance, as well as be a source of programming for my running workouts.  I have been finding it difficult to add the runs in to my schedule and to figure out what exactly I should be doing.  This will solve both issues as every week I have “homework” to complete, which includes two specific running workouts.  (You see, CF really does make you feel like a kid again, we have homework and everything!!)

On the nutrition front, I have been doing fairly well at adhering to 100% Paleo, and anyone who has shared a meal with me recently will attest to my pestering of waiters and waitresses all over the Princeton area!  Any slip ups have been primarily associated with a pick of something not Paleo, not a full-blown meal or day.  In fact, this weekend I took the girls to the movies and wisely planned ahead by packing toasted cinnamon coconut flakes and dried strawberries.  We had dinner before the movie so I really didn’t need to be snacking but habits are hard to break and I knew the girls would be munching on popcorn.  (You should know there have not been too many movies in my life that I haven’t watched without a bag of popcorn as my companion.)  I did my best to refrain but somehow my hand found its way into the bag and I treated myself to a handful.  Of course, Olivia (my 5-year-old) was quick to point out that I was “breaking Paleo.”  Thanks, Olivia, you snapped me to my senses!!

We celebrated my mom’s birthday last night at our house and I was determined to have an Italian feast, which was a family tradition of ours every Sunday when I was a child, while still eating Paleo.  We had a thick, meaty Bolognese over spaghetti squash, grilled Italian chicken sausage and asparagus spears with extra virgin olive oil, fresh lemon and salt and pepper.  The adults loved it and I was proud to provide a healthy meal for everyone while maintaining a treasured family tradition.  Dessert was another story as birthday cake was in order.  Our guests were happy to enjoy the cake while laughing at my “parfait” of sunflower seed and coconut butter topped with berries!   (Thank you, Coach Tracey, for the delicious idea, I didn’t miss the cake at all.)

I am looking forward to a productive week, both as a CrossFitter and otherwise!!

Saturday, 9/29/12

  • Endurance Class
  • 6x 200 meters/2 minutes rest between rounds

Sunday, 9/30/12

  • Rest Day

Monday, 10/1/12 – (Happy Birthday, Mom!)

  • 6 rounds/20 seconds on/10 seconds off/rest 30 seconds between exercises
  • Box Jumps (20inch  RX)
  • Medicine Ball Cleans (14#  RX)
  • Rowing
  • Burpees
  • Ring Dips (1 inch band)
  • Total Reps: 159