Each individually for time: 

50 thrusters 45/65
1 mile run
300 rope jumps
500 m row (2x) (rowing alt. 45/65, 1 = 10m)
100 Aussie pullups 

Rest as needed between each.
Post times of each individual effort to comments.  

quad stretch.JPG

The most seldom performed and likely the most needed stretch for improving back health? Hip flexors.  (example to L)

We suggest holding a mildly uncomfortable stretch on each leg for 30 seconds.  Do this 3 times.  

Caution:  Knee pain disqualifies you from performing this stretch.  See trainers for alt.  

Click to enlarge.

Prevent heat injury this year by watching your heat index.  A heat index below 90 is ideal.  

This is a good time of year for a refresher on understanding heat illness.  Here is a great article to help you recognize signs and symptoms, understand risk factors, and how to treat someone for this VERY serious condition.  


JR (background) & BC using their fitness to go over Rudy Flat.  16+ miles and 2800+ ft. elevation gained and lost.  Got pics of you using your fitness.  We'd love to see.  Send to admin@gppfitness.com.