Complete in Couplets. Complete couplets in any order. Complete all rounds of couplet with no rest before moving to the next.

4 rounds without rest of: 

15 OH BB press (strict) AHAP 
75 rope jumps

4 rounds without rest of:

15 DB bent rows AHAP
75 rope jumps

4 rounds without rest of:

15 front squats (use cleanable weight)
75 rope jumps

Post weights used to comments.


Daily Extras - 4 rounds of:

15 burpees
15 pushups (strict)
15 v-ups

Try not to rest at all. (hehe. Good luck with that.)


Workout Notes:

  1. The rests are built into the workout even though it says "no rest." 

  2. Move quickly between couplets. 

  3. Use DBs for the bent rows. I know the demo uses a BB. It's the same movement. Just stand a little more upright and use DBs for the weight. You may also use KBs.

  4. For the ONE person who was confused, "cleanable" just means, don't take it from a rack. 

  5. If I had to guess, I'll probably end up using 65-75 lbs (45-65 ladies) on the OH press, 35s-40s (25-35 ladies) on the rows, 95-115 on the fr squats (65-95 ladies). 


Fridaynightbikes with (from L to R) Kelly, Amy, Katie, Neil, Linds, Cannon & super dork.

Fridaynightbikes with (from L to R) Kelly, Amy, Katie, Neil, Linds, Cannon & super dork.

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