5 rounds OTC -

30 pass through lunges (R+L=2) 15/20
15 four stop burpees
15 high windmills R 15/20
15 high windmills L 15/20

Post Rx to comments.


That one time Garrett Strained his hamstring doing High Windmills. (CAUTION)

That one time Garrett Strained his hamstring doing High Windmills. (CAUTION)

Workout Notes:

  • It's one of those weeks. Legs are fried. They are about squatted/lunged out. If you are ailing, do partials on the step backs. Don't put your knee all the way down to the floor. Still do the pass-throughs. Leaning over at the waist and passing the DB through you legs is great for the core.  
  • Some of you were built to do High Windmills.  Some of you weren't. If you can't do them (due to a marked lack of shoulder flexibility), don't worry. It may not be your fault. It's the way you are built. You are special.  :) Alt. to the R.
  • The other thing is, High Windmills can be rough on Hamstrings. I wish I had the pic of Garrett's last experience with them. "Black and blue" doesn't do the description of it justice. 
  • Just go easy with them. A nice little stretch'll do ya.

This is how you get to 200 fast!

A video posted by Neil Anderson (@gppneil) on

Ashley and Tara putting on a clinic!

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