Complete 8 rounds of 20 seconds "work" followed by 10 seconds rest of:

squats
400 m run
tap down crunches
400 m run
jumping pullups
400 m run
box jumps
400 m run
burpees


Post total reps completed for each exercise to comments.

Daily Extras - 

Row as far as possible in 4 min
50 v-twists 15/20 (R+L=1)
50 tic tocks R 25/35
50 tic tocks L 24/35

Workout Notes: 

  1. It's hard to keep count on a workout like this. Try though. It'll give you something to shoot for when it comes up next.

  2. Runs are not done Tabata style

  3. Hold that tap down crunch at the top for a second.

  4. Need a refresher course in the GPP squat? Watch the series “You Don’t Know Squat!”
    Part 1, Part 2, Part 3, Part 4.

What will Lift Club do for me that regular GPP won’t?

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