Timed Individually

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.  


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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.  


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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.