1000 m row
800 m run
50 lunge steps (R+L=1)
50 alt DB biceps curls 15/20 
50 knees to elbows
50 OH triceps ext 20/35
50 side lateral raises 10/15
50 situps
5 min jump rope

Post time to comments.
You may do these in any order using any partitioning method.


Got aches and pains?  It is part of this whole exercise gig.  Those who take care of small injuries early on are usually able to prevent bigger injuries.  They are also the ones who seem to be able to get the most out of their workouts.  So, MARK THIS ON YOUR Calendar! 

Curtis Jolley of Performance West Physical Therapy has volunteered  1 night to addressing all of your specific aches and pains.  He will also give tips and tricks for getting the most mileage out of your body.

When:  Friday, November 18th @ 6pm.

Where:  GPP HQ - Please bring a chair.  We only have a few.  

Cost:  Free for all GPP members.  

Pumped to have Curtis come and help us out like this.  Hope to see you there.  


These are my favorite, so far!  Only ordered a few of these.  What you can't see very well is the "hair on fire" running man (L sleeve).  and the GPP logo on the back (bottom R).  If you'd like one please let us know and we will re-order.  Or, if you hurry, you can get one at the gym.