Warm-up - 1/2 Rope a Dope (RAD)
Complete 800 rope jumps for time.
Immediately pay a 5 burpee penalty for each miss. This workout caps at 10 min.
Workout - 4 rounds for time:
400 m run
250 m row
20 triceps cable push downs 5-8
20 Smith bench press 65/95
20 side lateral raise 10/15 ea.
Warm-up - Post time and burpees completed to comments. If you capped out, post jumps and burpees completed to comments.
Workout - Post time to comments.
Daily Extras - Double the run!
Workout Notes:
Caution! It is cold and dark outside for many of you. Consider bringing layers and lights to do your runs.
Keep those push downs clean. No angle. See vid below.
Keep those pushups clean!
Remember, the burpee penalty is to be assessed immediately. No waiting to assess penalties until after the rope jumps.
Musings ...
Pro Tip: Triceps Cable Push Downs (keep the angle out)
Exact same thing!