Every 90 sec for 15 rounds complete:

20 press jacks 15/20
15 HS DB biceps curls 15/20
10 OH triceps ext 15/20
10 V-ups

Post Rx, or rounds completed to comments. 
Note rest times. If you are getting more than 30 sec you need to up your weights.

Daily Extras - 

Add 3 sets of 100 double unders (333 singles) to the end of your workout.

Workout Notes:

  1. HS = high speed.
  2. Extend and bend arms fully with EACH REP.

Treat Muscle Aches and Injuries AT THE GYM

Sometimes during a workout, you get a little banged up and come up gimping. This sucks. Especially since gimping around while nursing a bum back/hip/knee/shoulder usually takes some healing time. Sucks even more since "healing time" usually means time off from your daily workouts which can take away from all the progress you've been making at the gym.

You HATE the thought of taking a hiatus. JUST when you start seeing progress you are stuck between the equally troubling thoughts of quitting for a while (Yeah, right! - It's almost NEVER "a while.") and gutting it out while working around the injury.   

So, what's best?

First the disclaimer. I'm not a doctor. Don't take medical advice from me. If you have a specific injury, and a doctor or other medical professional, who you trust, told you to take some "time off" for a while. You'd best listen to them. The good ones know stuff. They can save your life and reduce healing times. Especially the ones I know. My doctors had me up and going as soon as it was medically sensible after my lung thing last year (pulmonary embolisms). I was/am very grateful for this. I'm certain those first few months of activity (medically gauged) made it possible to do LOTOJA (206 miles!) just 12 months later. Thanks Docs! 


Some docs don't put much thought into it. They have a DEFAULT ANSWER to every medical concern. Upon hearing about an injury - ANY INJURY - the first thing they'll tell you to do is, "Take a few weeks off. Let your body heal."

This advice isn't necessarily bad. Sometimes it's the most prudent thing to do.


I believe this advice has stymied more health than it has ever advanced.

Besides killing momentum, "time off" can enhance the injury. Many, many studies have shown that complete INACTIVITY is often the worst thing for a human. Humans thrive on movement. Not just ANY movement. It has to be complete, functional movement. When we move in comprehensive ways, there are numerous hormones released into our systems that speed up healing (globally) and add to our sense of well-being. Never underestimate the power of your own sense of well-being. 

You generally feel better once you start moving again. Maybe you shouldn't move the injured area. Consult your doc on that. Tell your doc it's important to you to do as much as possible while you are injured. Ask them to help you shape your workouts for you. Chances are, she/he will give you some guidelines to follow. Then, simply bring those guidelines to us. We'll put the workouts onto you while working around your troubled area - per doctors orders. We are good at this and happy to do it. 

To be clear, I'm not telling you to EVER disregard your doctor's advice. If she/he tells you to take some time off, press her/him on it. Beg if you have to. As soon as it is medically prudent to do so, get back into the game. Lighten everything; cut reps; alter your ROM and even DROP movements completely off your radar (if the medical pro says so), but get back at it ASAP. 

Time in the gym will heal you.

I thought EVERYBODY knew you could adjust the resistance on the rowers! No? OK then, you CAN! 

Some of you will row faster times for certain distances at a lower resistance level.