5 (ish) rounds for time: (see explanation in workout notes).
250 rope jumps
25 tick tocks R 35/54
25 tick tocks L 35/54
25 press jacks 15/20 ea.
250 m row
25 goblet squats 15/20
25 situps
26 alt. uni KB swings 25/35 (R+L=2)
25 sec. plank
25 superman back ext.
Post time to comments.
Daily Extras - Hell(th) No!
Workout Notes:
This workout is supposed to be a 40 min, core focused recovery workout. I’m hoping you’ll NOT go for more than 40 min today. You need some rest before the next workout tears you up tomorrow. So here is how it works. Vets: for those of you who finish your 4th round under 40 mins go ahead and plow another round. Rookies/Master’s and those who are tired (like me), if you are close to the 40 min mark during your 4th round, just be done there! Don’t do the 5th round. Save some energy for Friday! Hope this makes sense.
This is a mashup of “Vike” and the best parts of “Old No. 7.”
Tick tocks are going to wreck some of you. They are heavy and will add up!
Can’t justify 25 alt. uni. KBs. It messes with my OCD to imagine you not hitting both sides symmetrically. So 26 it is!
Side planks are NOT allowed today. It’s only 25 sec.
The story of “Old No. 7.” It’s a sermon, once relayed to me in the muddy fields of Idaho, on Pride!
Musings …
We are launched and live on our new KSL Podcast, “Return to Real: Honest Health and Fitness!” ! PLEASE go listen to our first 2 episodes! I’m asking for your help to get this off the ground. Share it with everyone you know. Even your long lost great uncle in Nigeria who is still waiting for you to accept your inheritance. Really though, we are so excited about the premise of this show. Linds and I are chomping at the bit to give the world (maybe just Utahn’s for now…but not for long) a new understanding of health and fitness by pulling the passion from every guest! Help us spread the word!
Our first GPP Stretch class was a hit! We had a good crowd turn up! Thank you to all those that came. Let us know your thoughts. Come next week if you couldn’t attend last night. Bring your friends and family. It’s free all through January!