For time:

3 laps elliptical 
5 min stationary bike
50 squats
50 clean curls 45/65
50 v-twists 15/20 (R+L=1)
50 triceps cable pushdown 5/8
50 tic-tocks R 25/35
50 tic-tocks L 25/35
50 KB swings 35/55
5 min jump rope

Post time to comments.

Workout Notes:

  1. How to know if you have selected the correct weight for your Clean Curls:

    Step 1 - Find a weight too heavy to bring up under your own power with strict form.  
    Step 2 - It should be light enough that you can bring it back down under complete control.   

  2. You may do these in any order using any partitioning method.

It's been a good week all! ROUGH WEEK! If you're not sore this week, you are not human! Then again, is ANYONE who does this? 

Hope you enjoy a safe and happy weekend. If you find yourself out and about this weekend "using your fitness" in the sun, stop for a sec, snap a pic and send it my way (neil@gppfitness.com). I'd love to feature you here on the site. 

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