For time:

200 m run
20 lunge steps (R+L=1)
20 situps
20 OH DB press 15/20
20 standing mid cable row 7/10

400 m run
20 lunge steps (R+L=1)
20 situps
20 OH DB press 15/20
20 standing mid cable row 7/10

800 m run
20 lunge steps (R+L=1)
20 situps
20 OH DB press 15/20
20 standing mid cable row 7/10

Post time to comments. 


Daily Extras - Do the “Burpee Challege”

Rookies - 25 burpees
Experienced - 45 burpees
Vets - 65 burpees


Workout Notes: 

  1. Lunges are 1+1=1 like God intended. 

  2. If you are breezing those, carry a 15/20 while lunging.

  3. Stricter is better on the OH presses.

  4. Use a rope for the standing cable row. It'll help you squeeze shoulder blades together vs handles that keep your hands narrow. 

  5. Love that running, but if it is icy where you are do a cardio equivalent.


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