Complete 3 rounds for time. Perform a different “core exercise” per round.

30 step down biceps curls 15/20 ea. (R+L=2)
30 core exercise (see below)
30 step down OH press 15/20 ea. (R+L=2)
30 core exercise (see below)
30 step down OH triceps ext. 15/20 (R+L=2)
30 core exercise (see below)

Post time to comments.

round 1 - V-ups
round 2 - tick tocks 25/35 (30 ea. side)
round 3 - superman back extensions

Sid AND Tony are Amazing.  Proud to be part of their “Gang.”  Freakin loved this story from the comments …

And since Tony doesn't post- I have to tell you all about his transformation not only physically, but mentally. He started coming after Thanksgiving. I have been trying to get him to come for soooooo long, finally i got him to come to the Thanksgiving workout. He loved it, but for those that saw him- he could barely get through that workout, he was huffing a puffing, and he really struggled. Tony was already fit and lean, and strong, but he could barely do 5 burpees without feeling like he was gonna pass out.

Today, he is getting so strong and so fast. On prisoner burpees he finished in 14 min!!!!! That is incredible, and the workout on wednesday he got 9 rounds!! Seriously in only 3 months he is crushing it. He also loves the camaraderie and support he feels when he comes. He used to be in a gang in his younger years and he relates GPP to that a little. He feels it's stronger than a community, to him it feels more like a gang. So supportive and encouraging (all for good things). He loves coming. He gets excited. Before, he went to golds 2-3 times a week and did his own thing, didn't get excited about it, just went cause he knew he should. But now he truly enjoys working out and gets excited about learning new things. Also, he is more toned and defined than ever, and loves feeling strong and fast.

GPP is awesome. I know we love it, and we know it works.



Bec getting her sweat on from Misawa!  Is that a Yak bucket?