In two minutes you are to run 200 m then complete the assigned reps below. At the top of a new 2 minutes, repeat the series but add 2 reps per exercise. Continue with this as far as you are able. You have completed the workout when you either "tap out" or cannot finish the work within the given time. 

200 m run
5 DB OH press 15/20 ea.
5 DB biceps curls 15/20 ea.
5 squats

Post rep series completed to comments. 

Daily Extras -

  • Keep hold of the DBs during the squat (front squatting them = better). 
  • Run 1 mile

Workout Notes: 

  1. Reps will go as 5,7,9,11,13,15,17,19,21,23. 
  2. Not many of you will go much further than 19. Please post if you do.
  3. After completing your reps, whatever is left in your 2 min is your only "rest."
  4. You'll need to get on your horse during the run if you expect to get any reps done.
  5. Strict reps will help develop muscular appearance. Reps done quickly adds to conditioning without as much "shaping" effect. You decide what you need most today. I'm going to do a few of both.
  6. Sit squat Hip Mobility
  7. Thanks to the folks at Venafi who helped me create this one.

Musings ...

I know you are likely Dr. Rhonda Patrick'd out, but you have to see this. There are some secrets here worth knowing!