Warm up

500m row (slow)
30 KB deadlifts
3 sets of 30 sec ea. ham/glute/quad stretches


800m sprint
rest 3 min

2 x 400m sprints
rest 2 min between ea.

4 x 200m sprints
rest 1 min between ea.

Finish with

500m row
3 sets of 30 sec ea. ham/glute/quad stretches

Post times of each individual sprint and thoughts to comments.


Great snack idea by Lizz.  

Do you have a great snack idea?  Maybe you've got experience or knowledge of cool fitness or nutrition related products.  Maybe you have a unique way of preparing for a workout, run, race or event.  

Share it with us.  Please send your product reviews, recipes, tips, tricks, essays or articles to GPPNeil@gmail.com.  

Community is the key to health.  We all have something to add.  Pumped to learn from you.  


Goodbye, old friend.  We'll miss you, man.  Looking forward to seeing posts from GPP Saigon!