10 min AMRAP:

250 m row
20 hanging Aussies
20 alt. DB biceps curls 15/20 (L+R=1)

Post rounds completed.  Rest 1 min. 

10 min AMRAP:

20 plate squats 25/45
20 lunge switches (L+R=1)
200m run (or 1 min run in place)

Post rounds completed.  Rest one min.

10 min AMRAP:

20 incline pushups
20 OH triceps ext. 15/25
20 mountain climbers (L+R=1)

Post rounds completed.  

Daily Extras -

Go HOME. I've been pounding on you for 3 full weeks. Yesterday and the day before were LONG workouts. You need a break. Don't worry, I'll hit you hard tomorrow. 

Workout Notes:

  • A guy emailed me a pic of himself doing hanging Aussies from a treadmill with his feet on a stability ball once. A group I know of does hanging Aussies by lowering rings almost to the floor. 
  • It's simple, grab a plate 25/45, hug it like you LOVE it & squat. No weighted plates? A kid will do. Or a very large cat. Amy says her cat is, like, 40 lbs. Not joking. 
  • Can't believe I've been uploading exercises to YouTube for over 5 years and even after more than 452 vids uploaded, we still don't have a "mountain climber" posted. I suck. I know I recorded one. Just don't know what I did with it. The video demo I found is close. They just don't know to touch the knee and elbow together at the top of every rep like we do. 
  • "Incline pushups?"  But, if your feet are elevated wouldn't that make it a DECLINE pushup?" 
  • It depends on which perspective you look at it from.  If you are looking at it from the exerciser's perspective, then it would be a decline because the torso slopes downwards (body declines).  
  • Problem is, we don't usually look at movements from the exerciser's perspective.  We usually (there are exceptions to every rule) look at movements from the ACTION'S perspective.  During the action of the incline pressing motion, the arms are pushing up and away (superiorly) from the shoulder line towards the head.  If you inverted the body and placed dumbbells in the hands of someone doing incline pushups, you'd see the exact same ACTION as an incline dumbbell press.  Therefore, we call it an Incline Pushup.

NICE Kitty!