Complete 3 rounds of the couplet before moving on.

20 squats
20 high step lunges (R+L=2)
rest 30 sec

Complete 3 rounds of the quad set before moving on.

10 uni bent rows R 15/20
20 uni DB biceps curls R 15/20
10 uni bent rows L 15/20
20 uni DB biceps curls L 15/20
Rest 30 sec

Complete 3 rounds of the quad set before moving on.

10 pushups (strict) 
20 shoulder crushers R 15/20
10 pushups (strict) 
20 shoulder crushers L 15/20
Rest 30 sec

Post Rx, or reps missed to comments.

Extras - 

20-19-18-17-16-15 reps per round for time:

KB high Sumo 35/54
Box Jumps

Post time to comments

Workout Notes - 

OYC - On YOUR Count. Go slow. Control the weight. Use strict shaping bias form. 

Be precise with your rests. 30 sec only please. The point of this workout is to continually build lactic acid in the muscle cells over multiple sets. If you rest too long, lactic acid clears and you don't get as good of a pump. Those who are best at shaping muscles on the human body (professional body builders) will tell you the "pump" is critical to muscle shaping success. No, we are not body building (compare our measly 3 sets of relatively high reps to their 30 sets of 6-12 reps.). While we don't embrace the body builder's methods, we surely can use their techniques to achieve our own.

Due to overwhelming support we've decided to keep the extras - for the winter. We love and prefer the thought of everyone staying active outdoors during the winter, but understand this is, at times, impractical. The sun goes down early and it can be quite cold and slippery outside. Plus if you live local to SLC, you have to deal with that whole inversion thing. Not healthy. 

Since you won't be getting out much, we feel it appropriate to help you maintain fitness through extra stuff at the gym. 

Thoughts on who ought and who ought-not to be using the extras ...

Everyone should use them. 

It's not like you have to. The GPP Daily Workout is sufficient to improve and maintain amazing health and fitness (see Kristine below). In fact, there is nothing like it on earth. The health and fitness we help you put onto yourself (Yes, YOU did it.) is unparalleled. 

But, some days you'll feel a bit froggy. On those days we encourage you to leap! Jump into a bit more stuff. You don't really need it, but - you might, so why not? 

What if I'm brand new to all of this?

Again, if you are feeling froggy - LEAP! Go for it. Remember, you may have to scale and alt things a bit. But don't feel weird about doing a little extra  ... EVEN IF you didn't do all of the DW. Just listen to your body. It'll tell you what it needs and what it can do. When in doubt - leave it out. Otherwise, get nuts, man.

If you've been to HQ early in the morning, chances are you've seen (met?) Kristine. She's been a regular now for 2 yrs, or so. She's a GPP veteran of the highest magnitude. In that time she's made an incredible transformation. How much of a transformation? Well, not only can she completely ROCK a workout, she's down 180 lbs! Did you know?

Congratulations Kristine! You inspire.