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.

Weekend 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. This workout will help you get those legs loosened up. If they are to sore, just skip the lunges.

  3. Hope you enjoy a safe and happy weekend. If you find yourself out and about this weekend "using your fitness,” stop for a sec, snap a pic and send it our way (neil@gppfitness.com). We'd love to feature you here on the site.

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