Complete 5 rounds of couplet before moving to the next.

10 goblet squats - OTC 15/20
:45 sec step back lunges
:30 sec rest

10 DB bent row - OTC 15/20 ea.
:45 sec DB biceps curls (strict) 15/20 ea.
:30 sec rest

10 pushups (strict) - OTC
:45 sec OH DB triceps ext 15/20 (from knees)
:30 sec rest

10 v-ups - OTC
:45 sec tap down crunches
:30 sec rest

Post "done" to comments.

Daily Extras - Run 1.5 miles

Workout Notes:

  • Yes, yes we did this one last Wednesday. Some of use got frickin WRECKED. Need to drive it one more time before we put it away for a while. 
  • If, due to yesterday, you are struggling with those pushups, just snake em.
  • Try to stay moving for the entire :45 sec.
  • Works best (read: hurts more) if you are exact with your :30 sec rest. 40 sec makes this an entirely different (read: easier) workout.
  • Moved the 800m to be done at the end of the workout.
  • Breezing the step back lunges couplet? Use weights.

GPP in OK! Thanks for the pic David Dillingham!

GPP in OK! Thanks for the pic David Dillingham!