"Baby Michael"

Advanced
3 rounds
800m run
20 good mornings
20 knees to elbows

Intermediate
3 rounds
400m run
15 good mornings
15 knees to elbows or knee ups

Beginner
3 rounds
200m run
10 good mornings
10 knees to elbows or knee ups

Sub rowing for the run if needed.

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Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved. -Helen Keller