With a med ball 6/8 and a partner complete AMRAP in 30 min.

10 ea. forward twist toss R
10 ea. forward twist toss L
10 ea. sideways twist toss R
10 ea. sideways twist toss L
20 ea. partner ball slams
20 ea. situp throws
20 ea. scoop throws
20 ea. leg throws

Post rounds completed to comments.

Offsite (no partner) - "Smack That" instead.

5 rounds:

20 band twist punches R med/heavy
20 band twist punches L med/heavy
20 band high elbows R med/heavy
20 band high elbows L med/heavy
20 situps
20 BTB squats

Post reps completed to comments

Daily Extras - 3 rounds of:

25 weighted squats (you decide the weight)
25 weighted back ext. 8/10
25 SLD 15/20

Disclosure: (Lil Kate)

This workout scares a lot of people away due to the fact that it is a partner workout. However, please don’t let that scare you away today. GPP’s foundation is community. Everyone at GPP relies on each other, whether it be to help motivate you through a tough workout or to help make getting out of bed at 5am a little easier. Go outside of your comfort zone today and find yourself a partner.

Fitness isn’t just about the physical.

On the back wall by the dumbbells we have listed 10 aspects of fitness, social being one of them. So, this workout not only focuses on your fitness, but it is helping with the social aspect of your life as well. GPP has created life long friendships. It is something we are proud of and one of the things that makes GPP so special and unique. Get excited for today. It’s going to be a good one!

Workout Notes: (Neil)

  • The real magic in this workout lies within making FAST transitions between exercises. The problem is, you really have to stay on top of things to keep this workout moving. Be warned, there is something about throwing that ball back and forth that can mesmerize you into lethargy.
  • Plan ahead by distinguishing roles with your partner today. You'll need a counter. Whoever is counting reps needs to do so OUT-LOUD so that you both know where you are. If you are counting, your teammate needs to be looking ahead and giving cues. Toward the end of the set, it helps if the cuing partner gives commands like, "Leg throws next! I'm up, you're down."      
  • It's not that completing slow moving rounds during this workout won't be beneficial. It will. But you'll leave cool fitness stuff on the table. This workout can leave you both lying in a heaving pile of sweat if you'll REALLY get after it. "Getting after it" will greatly enhance benefits.  

Some tips to help you through the workout: by: Neil, revised by: Lil Kate

  1. Focus on completing full reps - that's where the health/fitness is. Don't try to win anything. Try to get more out of it.
  2. When catching the ball, transition it closer to your COG while moving with it. The further away from your COG you hold it, the slower you'll go.
  3. Shorten the distance between you and your partner during the throws. You'd be surprised how much time is lost between long throws. The guys in the demo vid are standing WAY too far apart.
  4. Have a counter and have a director. 
  5. Try to make it through without stopping. 
  6. Hurry through the transitions.
  7. Run to retrieve your misses. You can try positioning yourselves with one of you near a wall at all times. In case you miss, a wall would stop the ball and you won’t have to chase it as far and waste time.
  8. GOOD LUCK!

My new fav stab plank. Thanks for showing me this Candice!

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