3 rounds On Trainer's Count: 
20 band twist punches R med/heavy
20 band twist punches L med/heavy
20 band high elbows R med/heavy
20 band high elbows L med/heavy
20 situps
20 surprise movement (rhymes with a viral infection)
20 v-ups
20 T2T side ups R
20 T2T side ups L
20 T2T superman back ext
20 T2T crunches

Post Rx or total reps missed to comments.

Click photo

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Check out the NEW Damon Wallace designed GPP Shamrock.  It reads:

"Good Luck Can Never Replace Hard Work!" 

Also available in unisex

Marcus M. (pictured below)

Over the last 16 months, I added 22lbs on to what was already a large frame. I blamed it on my thyroid being removed because it was convenient. A couple of months ago, I decided enough was enough, and decided to do something about it.

Around the beginning of October, I started going to GPP Fitness in Syracuse. It's hard, fun and I look forward to and enjoy a new workout everyday. Not only do I feel a lot better but my clothes fit looser and people are starting to notice the weight loss.

I'm down 33lbs since I started and 27lbs more to reach my goal and I'm excited to get there.

I highly recommend GPP Fitness! It's a supportive and fun environment. They truly care about helping everyone become a better version of themselves.


Strong work Marcus.  Congrats.  They do it right at GPP Syracuse.  Check them out if you are nearby.