For time:

10-9-8-7-6-5-5-5-5 reps per set of the couplet:

pushups (strict)
mid-cable row 8/10

4 rounds of the couplet.

25 squats
400m run

4 rounds of the couplet.

15 burpees
15 v-ups

Post time to comments.

Daily Extras -

Burpees: Done
Miles: 143.4/400 Completed
Pullups: 1082/2019 Completed
Squats: 3325/5000 Completed
Pushups: 2158/2500 Completed
Situps: Done
Lunges: 1030/2550 Completed

Workout notes:

  1. You may perform the couplets in any order. You should know, if you stack those burpees and v's directly on top of the push/pull couplet - you will suffer. We put the leg couplet in the middle on purpose. It'll give those pushers a bit of a break. Some of you don't need breaks. If you are one of these - storm it!

  2. Don't have strict pushups? Do them from your knees. Can't do all of them? Do as many as you can and snake the rest. Begin each set with as many strict pushups as you have.

  3. Had to sub those pullups. I’m all for stacking, but shoulders need to be guarded today. Subbed for the mid-cable row.

  4. Pro Tip: Getting the Most Out of Your Mid-Cable Row

  5. That squat/run couplet needs to be done at fairly high speed. As always, don't sacrifice form, but keep those reps coming quickly. We mainly put this couplet in there to break up those upper body moves (the pushes) and to spike your HR. Also, we really could use a bit more squatting this week. 

  6. Burpees and V-ups are a viscous abs combo. You don't always realize how much you use your abs to do burpees. Pre-fatiguing them with v-ups will illustrate this point well. It should also put your HR in the sky.

Musings …

The Plot Thickens! Part III of the Gina Saga.