Complete 4 rounds of each couplet before moving to the next. Employ strict form with the lifts. Couplets may be completed in any order. 

20 situps
20 DB biceps curls (strict) 15/20 ea.

After 4 rounds of couplet above run a single 400m, then continue

20 tic tocks R 25/35
20 OH DB triceps ext. 15/20

After 4 rounds of couplet above run a single 400m, then continue

20 tic tocks L 25/35
20 OH DB press (strict) 15/20 ea. 

After 4 rounds of couplet above run a single 400m, then continue

20 DB v-twists 15/20 (R+L=1)
20 standing mid cable row 5/8

After 4 rounds of couplet above run a single 400m, then continue

20 superman back ext.
20 squats

After 4 rounds of couplet above run a single 400m … That’s a workout!

Post "done" along with tips for others and your future self to comments. 


Daily Extras - After completing 4 rounds of the couplet, run 800 m before moving to the next. 


Workout Notes:

  1. We are a little short on miles this week. This should fix it.

  2. Form is key on the lifts. Ideally, you'll find a weight that will cause your muscles to burn like hell during the 20 reps. Remember, you only get 4 sets so play around with the weights a little before the workout to see where you are at today.

  3. It's not timed, but put a hurry on. If you aren't sweaty by the end, you owe me an extra mile.

  4. Don't be afraid to play with the weight on that standing mid row.

  5. If you aren't sweaty by the time you get to the squat couplet, turn it into a goblet squat.

  6. That V-twist/mid row combo will be interesting. Used a 10 pullup/20 V-up combo when testing this. It was devastating. If you are feeling froggy ... go ahead. Just let me know how it treated you in comments.


Great Late-Summer Dinner
by Lindsay Anderson

Chicken:

I used store-bought Garlic & Herb Marinade
Marinade chicken breasts overnight
Grill to your liking

Sweet and New Potatoes:

Cut and quarter new potatoes, peel and cube sweet potatoes.
In a bowl, cover potatoes with 1/4 cup olive oil, salt & pepper to taste, and 1 T. dried rosemary
Mix and pour on pan, bake at 400 for 45 min.

Zucchini:

Cut into spears
In a bowl, cover zucchini with 1/4 cup olive oil, season salt, and pepper to taste
Mix and pour on pan, bake at 400 for 30 min.


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