For time:

500 rope jumps
500 m row
4 laps elliptical 8/10
4 min jogging spin bike
200 KB swings 25/35
200 press jacks 15/20 ea.
100 conditioning curls 15/20 (R+L=1)
100 situps 
100 squats

This will be a LONG one.  Clock will start exactly on schedule.
You may NOT partition.
Post time to comments.

Workout Notes:

  1. I've been hammering those conditioning curls lately. I'll drop it soon. Just give it one more time, if you can. 
  2. TWO DBs = a lot of weight for pressjacks. If we've got you flared up, use only ONE.
  3. If your back is worked from this week from the light DLs, convert KB swings to Superman back ext.
  4. High rep workouts are still meant to be done with terrific form. 
  5. The conditioning curls are counted 1+1=1. Like God intended.
  6. Remember, arms should get all the way straight, and then all the way bent. Let the hips do the rest. It's OK to put a bunch of shoulder and torso into these. You're supposed to.
  7. Go at those rope jumps like your house is on fire and the only thing you have to knock the flames down with is the wind of your rope.
  8. Keep track of the highest consecutive number of rope jumps. You may surely go above 1000 if you are on a roll.

Musings ...

I Set a "Steps" PR

I walk a lot throughout the day. Am fairly convinced it, along with GPP and "mostly better than not" diet choices, helps me keep my weight down and stay generally healthy. This conviction isn't so much about walking for exercise as it is about being on my feet all day. I think there is magic to being on your feet more than not, especially in light of all the bad things they are saying about sitting these days.  

The point is, I set a new record the other day. Got 20K+ steps on Monday! I wonder how that ranks? It's a lot for me. Usually, I go around 10-16k steps per day. 

I know what you might be wondering, "How the hell does he know how many steps he takes in a day?" If that's what you are thinking, chances are you were one of the VERY few who saw the video where I reviewed a "Fit Bit." After watching that vid it would be hard not think I was ripping on step counters like the fit bit. In my defense, I did say some very nice things. And even though I stand behind my words in that review, I find the info you can acquire from step counters to be ... somewhat interesting. 

Most interesting is, I wonder where I rank among Peeps? The Samsung Gear S3 I wear (mostly for time, weather and messaging info) says I rank among the top 16% of people who wear Samsung Gears. There is no way I rank that high among Peeps. Just no way. I'm guessing you are way more active than the typical Samsung Gear wearer. So, I ask you, how many steps per day do you take according to your step counter?  

Post steps per day to comments! 

My fav "awesome" moment was 2:57! Yours?