Congratulations to Kristin Kiefer as she has just become a grandma! One of your four daughters gave birth to O’Brien a couple of days ago. Welcome to the world little boy, and congratulations gramma KK!

For those wondering about when the heck we were going to finally do some squats this week- wonder no more. Take that. And you better go fast on those push ups or else you’ll not have much time to row.

Four- 3 minute rounds of:
70/50kg front squat (no rack), 10 reps
20/15 push ups
Max calorie row until the 3 minutes mark
Rest exactly 3 minutes
Post load, scaling and total calories rowed