Choose any Death Certificate from the Graveyard.

Tailor your workout today to cover all the things you might feel you haven't been getting lately.  If you think you need more [[deadlift]], for instance, do deadlifts.  Some other examples might be bicep curls, bench press, squats, swimming, muscle-ups--you name it.  This is your day to supplement the Death Certificates we've been doing with whatever you want.

Step 1: Choose Your Mode (pick any exercise, doesn't have to be cardio)
Step 2: Do 20 minutes of that exercise, alternating between 20 seconds of moderate paced work and 10 seconds of high intensity (if you chose an exercise such as pushups, you may use the 20 seconds to rest)

Adrenaline, also known as Epinephrine, is a hormone while in the bloodstream and a neurotransmitter when it is released across a neural synapse.  It kicks in from the adrenal gland during moments of emergency or extreme danger, and works by boosting the supply of oxygen and glucose to the brain and muscles.  It's commonly associated with high intensity and fast-paced things (due to its effect of inducing increased cardiac output).

5 Rounds for time:
500m Row OR 800m run OR 200m swim
5 Pistols per leg (weighted if desired, assisted if necessary)

Finish with 250 abs of choice

Warmup: 4 Rounds:
25 situps
20 seconds squat stretch
20 kb swings

Then:
5-4-4-3-3-2
Front Squat
Deadlift
Iron Mikes
Turkish Getups (each side)

Laoch: Scottish Gaelic, Noun.
A hero, warrior, or champion.