For time:

200 m run
50 Smith machine bench press 65/95
200 m run
50 jumping pullups
200 m run
50 goblet squats 15/20
200 m run
50 situps
200 m run
50 stab ball back ext
200 m run
50 DB biceps curls 15/20 ea. 
200 m run
50 triceps cable push downs 5/7

Post time to comments.

Daily Extras - Replace 200 m run for 400 m run.

Workout Notes: 

  1. So, I changed a couple of things. I want to try a 200 m run instead of the 400. That way we'll get a little more intensity out of our workout. But, you'll need to run hard. 
  2. Also, I changed the pushups for Smith machine bench presses. We tried that in Salt Lake last Saturday and it was cool.
  3. I wouldn't do this on a regular bench press. 50 presses is NO JOKE! Don't want to put yourself at risk of dropping the weight on your neck! 
  4. Don't alternate the biceps curls. 
  5. If you KNOW (a few of you salty vets will) you'll go under 20 min to get this done, do the extras! 
  6. Post your time. Srsly, it'll help me program this one in the future! Thanks in advance.  


I'm guessing this piece of artistry was in response to the "never clap a burpee" mandate. Thing is, I can't figure out which is more disturbing.