Masters GPP
For time:
200 m run
10 lunge steps (R+L=1)
15 situps
15 OH DB press 15/20
15 standing mid cable row 7/10
400 m run
10 lunge steps (R+L=1)
15 situps
15 OH DB press 15/20
15 standing mid cable row 7/10
800 m run
10 lunge steps (R+L=1)
15 situps
15 OH DB press 15/20
15 standing mid cable row 7/10
Post time to comments.
Standard GPP
For time:
200 m run
20 lunge steps (R+L=1)
20 situps
20 OH DB press 15/20
20 standing mid cable row 7/10
400 m run
20 lunge steps (R+L=1)
20 situps
20 OH DB press 15/20
20 standing mid cable row 7/10
800 m run
20 lunge steps (R+L=1)
20 situps
20 OH DB press 15/20
20 standing mid cable row 7/10
Post time to comments.
Daily Extras -
1 mile run
20 lunge steps (R+L=1)
20 situps
20 OH DB press 15/20
20 standing mid cable row 7/10
Workout Notes:
Lunges are 1+1=1 like God intended.
If you are breezing those, carry a 15/20 while lunging.
If your backside gets raw from v-ups, do situps on a ball.
Stricter is better on the OH presses.
Use a rope for the standing cable row. It'll help you squeeze shoulder blades together vs. handles that keep your hands narrow.
Love that running!