100 situps for time.
100 crunches for time.
3 sets of 30 seconds ea. piriformis and low back stretches

then,

20-15-10-5 reps for time:

deadlifts (BW)
burpees

Post times for situps, crunches and workout to comments.

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Homestyle - (For those off-site with limited equipment)

Doing movements with less weight than is recommended drastically changes the intention, purpose and effect of this workout.  That being said, sometimes you just have to make due.  Here is a deadlift alt.  Please 3x the number of reps (deads only). 

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Win a FREE month at GPP!

We are a small company.  Actually, we are tiny.  The thing is, we have a pretty good web presence.  By "pretty good," we are only talking about 2000-2500 people per day visiting GPPFitness.com (on average, each person goes about 2.87 pages deep and stays for just over 3 minutes).  But, 2500 people per day, ain't bad.  It's not millions per month.  But, for a group that does everything wrong (no search engine optimization - no keywords - no marketing - etc.) it really ain't bad.  Kinda good, actually.  

We'd like to do better.  We'd like to take our proven concepts to more folks.  We need your help.

We are told that our site will be given more weight, get more hits and be taken to more people if we learn to rock social networking channels (Google, Yelp, YouTube, Facebook).  "Rocking" means getting reviews, "subscriptions," "likes," comments and "Friends." So, GPP has created a raffle to win a free month.  Here is how it works.  Hope you win it.  

Each day we will keep meticulous track of new reviews (on Google and Yelp), comments (facebook and YouTube), "Likes" (facebook & YouTube - if we can figure out how to track the YouTube ones) and subscribers (YouTube channel).  Each will be scored as follows:

Reviews (Google Places and Yelp) - 5 entries
Facebook ("Like" our profile) - 3 entries
Subscribe (YouTube) - 3 entries
Comments (facebook & YouTube) - 2 entries
Likes (facebook & YouTube -if we can figure our how to track YouTube) - 1 entry

We will run this raffle style.  Each day you can virtually add to your raffle entries by being active on any or all of the levels above.  For example, if you subscribed to our YouTube channel, "liked" 3 videos, then made a comment on one of them you could be entered 8 times in ONE day to win the free month.  You can do this (or more) every day.

On the last day of March we will enter all of the results into randomizer.org and let it pick a winner.  The more active you are throughout the month, the more chances you have of winning.   

Thank you so much for your support!

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I made that same face about this workout Blake!

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