6 rounds for time:

:45s band sprints
20 pushups
20 OH DB press (strict) 15/20 ea.
20 DB skull crushers 15/20 ea.
250m row 

Post time to comments.

Workout Notes: 

We've been going pretty hard your posterior chain this week. Let's give it a bit of a rest (except that row - it'll help loosen up your legs a bit from yesterday).


There seems to be quite a bit of enthusiasm behind the Daily Extras. Have you enjoyed them? Would you like to see them continue? 

For some of you there would be absolutely no problems with keeping with it. Really, the rookies are the only ones who should be focusing on getting to the Rx, but I've learned the Vets are doing quite well on these. 

It's been interesting to me. I really thought you'd all be begging for a rest. The theory behind this 21 days was to over-work your bodies somewhat and then rest for a few weeks to recover. The books all say that you should have needed the rest. I've found this just isn't so for those of you who are most experienced with our stuff. In fact, the opposite has been true. Instead of taking a digger into the ground, most of you have flourished. 

This last week has been the easiest. It was supposed to be the hardest. It looks to me like it only took 14 days, or so to get used to the extra stuff  (first two weeks were rough for some of you) - then you were just fine!  

My instinct is to continue it for those of you who are cooped up for the winter and can't get out to be as active as you normally are in the warmer months. 

Let me know how you feel about this in the comments. 

Jesse sets a new PR squat. 820 lbs!