For time:

1000 m row
800 m run (or 4 min RIP)
50 lunges (R+L=1)
50 alt DB biceps curls 15/20 (conditioning style)
50 knees to shoulders
50 OH triceps french press 20/35
50 side lateral raises 10/15
50 situps
5 min jump rope

Post time to comments.
You may do these in any order using any partitioning method.

Workout Notes: 

  1. It's been a good week all! ROUGH WEEK! If you're not sore this week, you are not human! Then again, is ANYONE who does this? 
  2. You can kip those knees to shoulders. 
  3. If biceps are smoked after yesterday's workout, just skip them. They are a tiny muscle with poor recovery. It won't be worth the elbow pain if you flair them up. 
  4. Thinking about repeating this entire week's programming next week. Your thoughts? 
  5. Also, yes, I know it's not Saturday. :)

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