For Time:

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

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

Daily Extras - Double up the:

lunge steps (R+L=1)
rope jumps

Workout Notes: 

  • I don't remember a time when we did this on a Friday. This workout has, for the entirety of it's long lifetime, been relegated to Saturdays only. This might have the effect of messing with "Rec's" mojo, but then again, maybe it'll make it better. 
  • Had to throw something like this at you. Everything else is smoked. We need some active rest. 

Thanks @hollyawren! Yo man's got back!