OTC - 14'

On Trainer's Count -Complete 6 rounds of each triplet before moving on. 

14 back squats 45/65
14 biceps curls 45/65
14 OH BB press (strict) 45/65
30 sec rest

Then,

14 straight leg deads 45/65
14 skull crushers 45/65
14 v-ups (slowly 3-0-3-0)
30 sec rest

Post Rx or completed reps to comments.


Daily Extras - 2 rounds of: 

2 min plank hold
2 min plank w/elbows on stab ball
2 min 6" leg raise 


Workout Notes:

Transition very quickly between exercises. At HQ we don't even put the bar down between exercises during the first series. During the second series we try to transition between 5-8 seconds.  

We will be rigidly strict on the rest times today.  Resting more than 30 seconds negates some of the benefits of this workout.

Off-site - We usually count this workout with a slow cadence. 1 sec up, 2 sec down, no rest at the top or bottom of ea. movement (1-0-2-0). Except the v-ups.

Those of you who've done done this workout several times before (we started in 12'), try not to bounce the triceps off the ground. 


Another snaked pic from the GPP OK page. They do it right in OK! (Stacey)