Warmup - 3 rounds 

400m run
1 min sit squat hip mobility

Workout - Stay busy

10 deadlifts 65/95
20 front squats 65/95
rest :60s
12 deadlifts 65/95
18 front squats 65/95
rest :60s
14 deadlifts 65/95
16 front squats 65/95
rest :60s
16 deadlifts 65/95
14 front squats 65/95
rest :60s
18 deadlifts 65/95
12 front squats 65/95
rest :60s
20 deadlifts 65/95
10 front squats 65/95

Post thoughts on workout to comments.

Daily Extras - Do the “Burpee Challege”

Rookies - 16 burpees
Experienced Peeps - 27 burpees
Vets - 38 burpees

Workout Notes:

  1. You are not on the clock today, but stay busy. Almost treat it like you on the clock ... except - you aren't.

  2. Pay close attention to your lower back. If you start losing form - scale, baby, scale. 

  3. You should move quickly from the DL to the FS. VETs, do NOT rest (rookies ignore).

  4. Sit squat hip mobility is not about holding a squat. Just sit down on your calves. Rest there, if possible. 

  5. SOREMAKER ALERT: Be super careful with those extras. 

  6. The GPP Soreness Scale

Musings …

Did you see this?

You are a credit to your people Chef Rob! (I’m one of your people!)

He’s down over 54# now! (as of 2/4/19)

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