For time:

500 rope jumps
500 m row
4 laps elliptical 8/10
4 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 
100 squats

This will be a LONG one.  Clock will start exactly on schedule.
You may NOT partition.
Post time to comments.

Workout Notes:

  1. It’s a weird week. Programming is off. Strange workout for a Wednesday, but need to let your heavy lifters calm down a bit.

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

  3. If your back is worked from this week from fr. squats switch KB swings to Superman back ext.

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

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

  6. 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.

  7. 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.

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

Musings …

Laughter decreases stress hormones and increases immune cells

Wes Austin (actor, writer, producer, director of this series) is an old friend from high school. He really is a Utah patent attorney gone stand up comedian. So fun to go to lunch with him today and catch up. He’s doing great things! If you like to laugh, consider following him. Here is one of my favorite episodes!

Check out the whole series HERE: