5 rounds (slower than faster): 

30 situps
30 Superman back ext.
6 moving plank (Alternate start R & L)
30 tic tocks R 25/35
30 tick tocks L 25/35

Post thoughts on difference between this and timed workouts to comments. 
Workout courtesy Becca Nimrod & Spencer Whaley (GPP NWA)


Try to focus on movement standards today.  Complete full movements to receive the intended benefits of this workout.   

Jump over to our Instagram feed to see the correct speed of movements. 


GPP GETFIT clicnic #1
Thursday, Dec 12, 2013 7:30 - 8:30pm. 
At GPP Syracuse
It's FREE.  It's for everyone.  Please come join us as we discuss:

  • The philosophies and methods for achieving Optimal Health. 
  • Why GPP is such a powerful and effective way to train.
  • Burst Cycle Diet
  • Answers to your questions



Only lean, well-developed shoulders will become striated.  Nice Sally!