Complete 3 rounds OTC

20 squats
20 high step lunges (R+L=2)
rest 30 sec

Complete 3 rounds OTC

10 uni bent rows R 15/20
20 uni DB biceps curls R 15/20
10 uni bent rows L 15/20
20 uni DB biceps curls L 15/20
Rest 30 sec

Complete 3 rounds for time:

200 m run
20 shoulder crushers R 15/20
200 m run
20 shoulder crushers L 15/20

Post Rx, or reps missed and time of the 3rd series to comments.

Daily Extras - 1 mile run. We need it this week. We are a little light. 

Workout Notes:

  • Jerry-rigged this workout a little. We needed some very specific stuff to finish off our programming for the week. 
  • We found that Vets did better when they used a couple of different weights for biceps. For example, if you aren't feeling those biceps curls, you'd do well to incr the weight of the bent row for a pre-fatigue then switch back to the Rx'd weight for the 20 curls. This works better (in general) than just going heavier altogether. 
  • You might consider carrying a weight (anywhere really) during those squats to feel more from the lunges. 
  • We are going straight at your muscle bellies with this workout. If you do it right, your hams, glutes, biceps and triceps will be good n sore. Also, by working unilaterally, you emphasize core development. It's a two'fer! Perfect way to end the week.
  • Finish all three rounds of each series of exercises before moving to the next series. 
  • Make sure you put the rests where they are written. Only one rest per round (Three rounds per series). No rest on the run series.
  • This is a classic pre-fatigue workout. Pre-fatiguing is where you tire out auxiliary "helper" muscles (secondary movers and stabilizers) then isolate and blast the primary mover. This promotes better development. It's cool because you hit everything, so it's functional AND looks good ON!

Do You Even Lift, Bro?