Complete 5 rounds of couplet before moving to the next.

10 goblet squats 15/20
:45 sec step back lunges
:30 sec rest

10 DB bent row 15/20 ea.
:45 sec DB biceps curls (strict) 15/20 ea.
:30 sec rest

10 pushups (strict) 
:45 sec OH DB triceps ext 15/20 (from knees)
:30 sec rest

10 v-ups 
:45 sec tap down crunches
:30 sec rest

Post "done" to comments.

Workout Notes:

  1. Really try to keep the strict movements strict.

  2. Try to stay moving for the entire :45 sec.

  3. Works best (read: hurts more) if you are exact with your :30 sec rest. 40 sec makes this an entirely different (read: easier) workout.

  4. Breezing the step back lunges couplet? Use weights.

  5. Remember, it’s step-BACK lunges, not step-forward lunges. That is deliberate programming. It uses more of the glute and hamstring. Touch those knees to the ground every time.

  6. This is usually an OTC. Today it’s an OYC, on your own count.

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