For time:

200 m run
50 Smith machine bench press 65/95
200 m run
50 jumping pullups
200 m run
50 goblet squats 15/20
200 m run
50 situps
200 m run
50 stab ball back ext
200 m run
50 DB biceps curls 15/20 ea. 
200 m run
50 triceps cable push downs 5/7

Post time to comments.

Daily Extras - Replace 1 min cardio for 2 min!

Workout Notes: 

  1. That Smith machine bench press is cool. Hope you kept a record of the weights you used last time, some of you got pretty sore from this.  

  2. If your pushers are wrecked from yesterday, skip the smith machine.

  3. I wouldn't do this on a regular bench press. 50 presses is NO JOKE! Don't want to put yourself at risk of dropping the weight on your neck! 

  4. Don't alternate the biceps curls. 

  5. If you KNOW (a few of you salty vets will) you'll go under 20 min to get this done, do the extras! 

  6. Post your time. 

Musings …

Pro Tip: How & Why to Use a Foam Roller