5 (ish) rounds for time: (see explanation in workout notes).

250 rope jumps
25 tick tocks R 35/54
25 tick tocks L 35/54
25 press jacks 15/20 ea.
250 m row
25 goblet squats 15/20
25 situps
26 alt. uni KB swings 25/35 (R+L=2)
25 sec. plank
25 superman back ext.

Post time to comments.

Workout Notes:

  1. This workout is supposed to be a 40 min, core focused recovery workout. I’m hoping you’ll NOT go for more than 40 min today. You need some rest before “Meg” tears you up tomorrow. So here is how it works. Vets: for those of you who finish your 4th round under 40 mins go ahead and plow another round. Rookies and those who are tired (like me), if you are close to the 40 min mark during your 4th round, just be done there! Don’t do the 5th round. Save some energy for Friday! Hope this makes sense. I explain it a lot better in the FB live vid (below).

  2. This is a mashup of “Vike” and the best parts of “Old No. 7.”

  3. Tick tocks are going to wreck some of you. They are heavy and will add up!

  4. Can’t just 25 alt. uni. KBs. It messes with my OCD to imagine you not hitting both sides symmetrically.

  5. Side planks are NOT allowed today. It’s only 25 sec.

  6. The story of “Old No. 7.” It’s a sermon, once relayed to me in the muddy fields of Idaho, on Pride!