For time:

30 burpees
200 m run
40 jumping pullups
200 m run
50 pushups
200 m run
75 situps
200 m run
75 KB high sumos 25/35
200 m run

Post time to comments.

Daily Extras - 

Daily Extras - 2 rounds AFAP of:

200 m arms only row
200 m legs only row
200 m biceps row
200 m triceps row

Workout Notes:

  1. See what we did there? 

    It's like our "Citizenship" workout, just without the team. On average, many teams did reps similar to the ones recommended above. Be looking for the team component of this workout SOON! 

  2. If it is raining/snowing where you are, the run here is easily sub'd for a 1 min equivalent (JR, burpees, box jumps) plus you always have the 200 m row. 

  3. Pushups are standard "snaked" style. 

  4. Keep those elbows higher than your wrists on the high sumos. If your wrists are bent, it's a pretty good bet that you are putting stress on the shoulder joint.

  5. The GPP Jumping Pullup

How is Your Sin Bin Challenge Going? - post response to comments. 

I'm only about 10 bucks down on the sin bin challenge. There is something about putting that bin out that makes me behave a bit. Maybe it's that I stare at that menacing, crooked money slot all morning? 

One thing I know is it helps me clean things up a bit. Candidly, things NEEDED cleaning up a bit. I get the summer munchies - BAD! Especially this last summer. Putting over 2000 miles on my bikes between March and Sept. was glossing over a pretty crappy diet. I was eating candy every single day! I was also drinking a fully leaded (sugar) soda daily. I know my body. I just can't. NOTHING fattens me up faster. Plus, diabetes runs deep in my family. On my father's side, grandpa and 4 of his 7 kids (my dad included) are/were diabetic. That sugary stuff is hard on a body anyway, but I'M staring down the proverbial barrel. 

Last week was the first week back for me. I went from 7-10 fully loaded 12 oz. soda's per week down to 2-3. I've learned, for me, it' takes a couple of weeks to kick the habit. So, I'm not quite there yet. I'll have to be careful again this week, but at least the headaches (withdrawal) are gone and I don't really crave them anymore. After that, I can set the cruise control for a while. Cruising through the holidays! That'll be helpful.

If you need a little help getting back on track, hook into that sin bin challenge. Read about it HERE. Not only can it help, but your "cheats" are donated to a good cause. 

This kind of thing makes me super happy. (Nicole)