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 of:
200m run
250m row
10 pushups (strict)
15 stab DB chest flys AHAP
20 bench dips
rest 2 min.
Post strings of pushups and pushdowns, plus weight of stab flys to comments.
Daily Extras -
Run 2 timed 800s AFTER the workout. Rest as needed between runs. This will be rough when stacked upon yesterday’s 800s.
Workout Notes:
You’ve gotta listen to your shoulders today. Most won’t struggle with the OH, but a couple of you might have shoulders that don’t want to stack that warm up on top of yesterday’s pushups. If you are one of these, cool. Nix the OH and use the shoulder warm-up vid (R).
Most of you should do the shoulder warmup (below).
Weight those pushups if needed. Might also consider slowing them WAY down. You should struggle to get 10.
Here are those bench dips.
The 2 minute rest is a part of each round.