Masters GPP

2 rounds for time:

800 m run
20 stab DB chest fly 15/20 ea.
20 DB bent row 15/20 ea.
800 m run
20 BB biceps curls 45/65
20 DB skull crushers 15/20 ea.

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Standard GPP

3 rounds for time:

800 m run
20 stab DB chest fly 15/20 ea.
20 DB bent row 15/20 ea.
800 m run
20 BB biceps curls 45/65
20 DB skull crushers 15/20 ea.

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Daily Extras - ALL WE HAVE LEFT IS RUNNING! Any little bit helps!

Workout Notes: 

  1. Our legs need a break and this one will help loosen them up. 

  2. Itchin for just a bit more? Load up those Smith machine benches and sub flat bench for DB chest flys.

  3. If you have no experience bench pressing, please save this move for another day.

  4. If it’s bad weather where you are, 800 m run = 4 min cardio

Musings …

Neil & Tony Go To Therapy

Thanks to Louis Naegle LCSW
Also …
Special thanks to Tony Lawson of Seasons Four Landscaping

Don’t forget! Tomorrow is our big workout at the LIFT at Station Park! 8:45 AM!

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