For time:

500 rope jumps
500 m row
3 laps elliptical 8/10
3 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

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

Daily Extras - Do the squats (100). 

Workout Notes:

  1. I've been hammering your legs this week. They need a break. That being said, a few of you are fine. Do the extras. 
     
  2. TWO DBs = a lot of weight for pressjacks. If we've got your back flared up, use only ONE.
     
  3. If your back is worked from this week, convert 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.

Venafi gym! Heh, it's more than what we started with...

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