CrossFit:
3, 4 min rounds, rest 1 min after each round:
50/40 calorie of row
with remaining time, parallette pushups
Longevity:
A. Russian KB Swing progression
B. AMRAP 10 min
Bike .4km
20 russian KB swings
QuickFit:
4 sets of
KB RDL x 8-10 reps
Dumbbell shoulder press x 8-10 reps each
half kneeling get-ups x 4-6 reps each arm
*goal is as heavy as possible on each of these
