3 rounds for time:

3 min plate switches (4" plate)
20 stab DB chest fly 15/20 ea.
20 DB bent row 15/20 ea.
3 min rope jumps
20 BB biceps curls 45/65
20 DB skull crushers 15/20 ea.

Post time to comments.

Daily Extras - 

25 pullups
50 pushups
100 squats

Workout Notes: 

  • The DB bent rows are strict.
  • Don't divide this workout in to 2 parts. Just do it in rounds as written.
  • Biceps curls are strict. If the weight is too light, or too easy make adjustments. Make sure you note the adjustments to comments.
  • If you are looking for a little more out of those skull crushers, do them on a stability ball. Keep those hips high please.
  • If your calves are still a little sore from Monday, this ought to help loosen them up. 
  • It's getting to be that time of year again when bad weather will force some of us inside. When this happens, it's important to make appropriate subs/alts. To do this you'll need a good understanding of the purpose of movements inside of a workout. Sometimes this isn't so straight forward. For example, sometimes I program a burpee because I need you to elevate your HR. Other times I program a burpee to balance muscles of the shoulder joint. Most of you have a pretty good idea which is which. However, if you aren't sure, drop a comment on the site before you storm the workout. We'll get you set straight. 
  • During the winter months, try to sub/alt minutes for minutes. If I program a 400 m run and it is icy where you live, simply sub the run for a 2 minute rope jump, or burpees (about 50), or box jumps, or switches etc. It would normally have taken you, on average, 2 minutes to run that 400 m.