2 rounds for time:

400m run
25 squats
400m run
25 situps
400m run
25 high sumos 45/65
400m run
25 pushups 
400m run
25 burpees

Post time to comments.

Daily Extras - 

run 2 of the 400m carrying a weight in your R hand
run 2 of the 400m carrying a weight in your L hand

You may split these up however you like.

Workout Notes: 

  • The vid demo for high sumos says "we prefer to use a KB." But, use a bar today. 
  • Due to an almost complete lack of running last week (because we needed a rest), be looking for a fair amount of hoofin' (as Judy would say) this week. 
  • Snake em if you got em. The pushups, that is.
  • Watch for slop on those squats. Heavy breather workouts like this tend to make us lose focus upon the second round. Might consider stoping all action at the beginning of second round, just for a couple of seconds and think to yourself (or OUT LOUD for the benefit of others) NO SLOP! 

My motivation for the week:

Almost EVERY pair of shoes I own does this.  Always thought it was because I walk a little funny. Then last week I figured it out. I don't walk funny at all. It's GPP. Care to take a guess what causes this? Do your shoes do this?