- Weighted Pull-Ups (3 sets of 3, 2 sets of 1)
- 500-meter row
- 30 burpees
- 10 shoulder-to-overheads
The burpees were a different matter. Normally, I'm not a burpee-basher -- in fact, there's a part of me (a very, very small part) that gets a sadistic kick out of 'em. But the rowing had injected enough lactic acid into my thighs to make the burpees extra-painful. Instead of reeling off 20 -- or even 10 -- in a row, I had to stop after every few reps just to shake out my legs. (It didn't help, by the way.)
By the time I hobbled over to the barbell, my quads, glutes and hammies were fried. Sadly, my legs weren't yet off the hook: I needed 'em to help jerk the loaded bar overhead. Even with a 115-pound weight (instead of the RXed 165 pounds), I still had to set the bar down twice before completing the set of 10 reps. (Nonetheless, I'm going heavier next time -- even if only to make myself feel like less of a wimp.)
Result: 5:52. This workout may not look like much, but my legs are still feeling it.