Complete 4 rounds of each couplet before moving to the next. Employ strict form with the lifts. Couplets may be completed in any order. 

20 situps
20 DB biceps curls (strict) 15/20 ea.

After 4 rounds of couplet above run a single 400m, then continue

20 tic tocks R 25/35
20 OH DB triceps ext. 15/20

After 4 rounds of couplet above run a single 400m, then continue

20 tic tocks L 25/35
20 OH DB press (strict) 15/20 ea. 

After 4 rounds of couplet above run a single 400m, then continue

20 DB v-twists 15/20 (R+L=1)
20 standing mid cable row 5/8

After 4 rounds of couplet above run a single 400m, then continue

20 superman back ext.
20 squats

After 4 rounds of couplet above run a single 400m … That’s a workout!

Post "done" along with tips for others and your future self to comments. 

Lots of links here. We’ll clean all of this up - over time! Meanwhile, grab an amazing workout!

Here are the links for the RWND Programs!! You may continue on with where you're at, or go back to LVL1, or move up to LVL2. You decide!

RWND LVL1 GYM - https://www.trainerize.me/profile/gppfitness/?planID=123963

RWND LVL1 HOME - https://www.trainerize.me/profile/gppfitness/?planID=123966

RWND LVL2 GYM - https://www.trainerize.me/profile/gppfitness/?planID=123968

RWND LVL2 HOME - https://www.trainerize.me/profile/gppfitness/?planID=123970

Get ready for a WHOLE NEW GPP experience? Get the APP!

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Includes:

  • 6 Daily Workouts/Week

  • Workouts are regular GPP Programming (HIIT, Tabatas, strength training, functional training, etc.)

  • Timers in the APP.

  • Extra content only available on the GPP App

  • Community Involvement with other GPPeeps

  • 24/7 Messaging and access to Trainer Tracking capabilities for nutrition, workouts, photos, measurements and body comp.

  • Collect badges for milestones and achievements.

  • Integration with My Fitness Pal, FitBit, and Apple Watch

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