For time:

1000 m row
800 m run (or 4 min RIP)
50 lunges (R+L=1)
50 alt DB biceps curls 15/20 (conditioning style)
50 knees to shoulders
50 OH triceps french press 20/35
50 side lateral raises 10/15
50 situps
5 min jump rope

Post time to comments.
You may do these in any order using any partitioning method.

Weekend Notes: 

  • It's been a good week all! ROUGH WEEK! If you're not sore this week, you are not human! Then again, is ANYONE who does this? 
  • This workout will help you get those legs loosened up. If they are to sore, just skip the lunges. 
  • Some folks have asked if I'd do the Thanksgiving workout at 7am instead of our usual 8am time. I'm open to it. What are your thoughts? 
  • Hope you enjoy a safe and happy weekend. If you find yourself out and about this weekend "using your fitness" in the sun, stop for a sec, snap a pic and send it our way ( We'd love to feature you here on the site. 

Holy Crap! Those times ...