For time:

500 rope jumps
500 m row
3 laps elliptical 8/10
3 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

This will be a LONG one. 
You may NOT partition.
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Daily Extras - Do the squats (100). 

Workout Notes:

  1. TWO DBs = a lot of weight for pressjacks. If we've got your back flared up, use only ONE.

  2. If your back is worked from this week, convert KB swings to Superman back ext.

  3. High rep workouts are still meant to be done with terrific form. 

  4. The conditioning curls are counted 1+1=1. Like God intended.

  5. 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.

  6. 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.

  7. Keep track of the highest consecutive number of rope jumps. You may surely go above 1000 if you are on a roll.

*Featured pic today is of my boy, Kohl wrestling his heart out and getting the pin at the Davis South End District Tournament yesterday. He took 5th in his weight class. On to Districts Saturday. So proud of this kid!

Use Your Fitness! 

Hope you enjoy a safe and happy weekend (even though that's kind of weird). If you find yourself out and about this weekend "using your fitness," stop for a sec, snap a pic and send it our way ( We'd love to feature you here on the site.