On Trainer's Count complete...

Four rounds of: 
 20 BTB squats  (squats that begin and end in the bottom of the movement)
rest 30 sec. between rounds.

then,

Four rounds per side of:
20 SLD 15/20
rest 30 sec. between rounds.

then, 

Four rounds of:
20 heel raises
rest 30 sec. between rounds.


then, 

200 walking lunges

Post total reps completed to comments

Caution:  This workout will make you VERY, VERY sore or injured unless you are specifically conditioned for it. Please consider scaling weight &/or reps if you are new to this workout.

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I'm new.  How hard should I push myslef on these workouts, at first?

Half or less of the Rx. GPP workouts are, by design, extremely rigorous. These high intensity workouts are responsible for your success on a level that is unprecedented. However, the very efficacy of these workouts can also make them very dangerous to the beginner. The beginner who makes the mistake of getting caught up in competing for time, rounds, reps or weight in the first couple of weeks (maybe months) of doing GPP workouts is subjecting him/herself to needless soreness, or injury.

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"OK...Nobody move!  I dropped my contact and..."

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