1000 m row
800 m run
50 lunge steps (R+L=1)
50 alt DB biceps curls 15/20 ea. (R+L=1)
50 knees to shoulders
50 OH triceps ext 20/35
50 side lateral raises 10/15
50 situps
5 min jump rope

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You may do these in any order using any partitioning method.

Workout Notes: 

  • Remember, Saturdays at GPP are not programmed. If you missed a workout this week, I prefer you do the one you missed on Saturday. It'll keep your body more balanced.  
  • If your legs are wrecked from yesterday, skip the lunges. You could also do 1/2! 
  • Too icy to run? 4 min of biking or elliptical will suffice. 

Seems like the jury was split on this one. Think I'll go with the note!