Warm-up -

200 stab crunches
30 OH BB push press 45/65
30 front squats 45/65
200 KB swings 25/35

Workout -

10-9-8-7-6 reps per set of:

thrusters AHAP

post weights used to comments.

Daily Extras - Only if you HATE yourself :).

50 deadlifts 95/135

Workout Notes:

You don't want to start with the KB swings. Wait to do them until after the crunches. In fact, it'll be best if you perform the warm-up exercises in the order written.
Thrusters are notorious for making your back twinge if you get out of whack a bit (poor form). Be careful with the weight you select.
Thrusters are also notorious soremakers. This is redundant, but BE CAREFUL.
Remember, thrusters are about generating drive from your hips to drive the bar OH.
If your hams and glutes are roughed up tomorrow, give us a "HELL YEAH!" in comments.

Hey GPPeeps! Sign your kids up for this 4 week session of GPP ACADEMY starting March 1st. This class is a great way for your kids to shake off the winter blahs! Our own Lil' Kate who's been with us since age 17 is our qualified instructor. She has a Masters Degree in Exercise Physiology and is a certified PE instructor at schools throughout the valley. Not to mention, she's also a certified GPP trainer. Your kids will be in good hands! Forward this to anyone you know with a child between the ages of 8-12. #gpp #gppfit #gppfitness #kidsclasses #gppacademy #march #fitkids #optimalhealth #nevertooyoung #shakeitoff #getfit #funtimes #groupfitness #lilkate

A post shared by Neil Anderson (@gppneil) on Feb 22, 2017 at 6:31am PST

This starts tomorrow. We really don't have room in the class for more participants, but if you get ahold of lilkate@gppfitness.com, she might be persuaded to let a couple more kids in.

Cost $55 for 4 weeks.

The Meaning of the Lotus Flower In Buddhism

Thruster