Warm up - 100 situps
400 m run

7 min AMRAP:
10 kipping pullups
10 strict pushups

400 m run, then

7 min AMRAP:
10 front squat 65/95
20 box jumps

800 m run

Post rounds completed for each couplet to comments

Daily Extras - choose 2

800 m run
5 min spin bike jogging
3 min. plate switches
100 KB swings

Workout Notes: 

  1. one knee pushups

  2. OG box jumps

  3. That could be a lot of pullups. If you get up around 50 reps - WATCH FOR HAND RIPS.   

  4. How to prevent hand rips. 

  5. Those are some heavy fr. squats. If you aren't ready - scale, or you will fear your toilet seat.

Got a cool email yesterday from a group of tough chicks “GPPin’ it in Highland Village, TX!”

“Thank you Neil for these great workouts and bringing us together!” -Laralyn Jones

We love, LOVE getting messages, shout-outs, and pics from our fellow GPPers across the country. Thank you ladies!

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