Complete as many exercises as possible (& their corresponding weights and reps) in the given time allotted for each round. Begin at the top of the list of exercises at the start of each round.   

round ONE - 3 minutes
rest 60 sec.
round TWO - 4 minutes
rest 90 sec.
round THREE - 5 minutes
rest 120 sec.
round FOUR - complete all

Exercises are:

200 m run
20 DB biceps curls 15/20 ea.
20 OH db presses 15/20 ea.
20 squats 
20 situps
20 burpees
20 lunge steps (1+1=2) 
20 kb swings 25/35
20 standing mid-cable row 7/10
20 triceps narrow pushups

Post how far you got through each round to comments.  

Daily Extras - Rope Jump during rest

Workout Notes: 

  1. Subbed the high sumos with standing mid-cable row to save your low backs and shoulders. PROGRAMMING! Yay!

  2. Can’t dog this workout and expect to get much out of it.

  3. If your body is messed up, go ahead and re-order the movements so that your goats are scheduled for later in the workout.

Using Our Fitness on the Farm!

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