4 rounds for time:

400 m run
20 KB swings 25/35
20 OH DB press (strict) 15/20
250 m row
20 Aussie pullups
20 ski squats med/heavy

Post time to comments.

Workout Notes: 

  • Shmoopy's "Yoursay Friday" was a raging success! OK fine, most of you get way more likes and comments on your instagram and facebook accounts, but I don't. So, for me, all of those comments were a big deal. Thank you for them. Fun to see what you all wanted to do. So let's keep it up. Look for the "Yoursay Fridays" every Thursday on my social media. 
  • A pretty constant alt. for a 400m run is any full body movement lasting approximately 2 min (today only).  Burpeeshigh knee band sprintsbox jumpsplate switches and YES even the elliptical at your local gym will all suffice. 
  • Running is always best.  There is just something natural and, sort of magic about running that helps your body to become fit.  However, where you can't - you just can't.  Where this is the case, (and ONLY temporarily) alt. with a 2 min sub.  Please post sub to comments.  
  • Running is (Probably) Human - Musings by Neil

It's how you know your lunges are deep enough! (Tara)