4 sets of:
75 tap down crunches
rest 60s

3 sets of:
8-10 front squats (med-heavy)
rest 2-4 min

3 sets of:
10-12 OH BB press strict (med-heavy)
rest 90s

2 rounds for time:
500m row
25 KB swings 25/35
400m run
25 KB swings 25/35

Post weights & time to comments.

Thoughts on today's workout:

Remember, when given a range of reps (8-10, or "heavy") we assume you'll choose a weight where you'll complete 8 reps, but cannot complete 10 with good form.  It'll take some experimenting on your part to find an appropriate starting weight. Rest times will come heavily into play here. 90s of rest for that OH BB press will require a different (lower) weight than if we programmed 2-4 min of rest. Take this into account.   

Stay plastic with your weight. IOW you might have to change the weight used for the 3rd set.

Feel free to superset exercises for the lifting portion of the workout. Just note the rest times. Don't rest a muscle group more than is recommended. The cool thing is, your shoulders are recharging during squats. 

Go back and look at your last performance on Row/KB, Run/KB.  You'll want to work at a faster average pace today than you'd typically go at that workout.  Pin your HR (rookies ignore) to get the most out of this workout today.  

Is it time for change in your life? Let's do it. GPP 21 day challenge starts next week (Monday, 21st of July).  

It's time to stop putting off what you've had intentions of doing all along.  Let's get ALL the way into shape. Let's lose some fat.

The 21 day challenge runs up against RX+ week. See what we did there?

Orientation meeting is Thursday.


GPP programming is unlike anything else in the world. It's better. Sorry to hog in on Ashley's and Tara's accomplishments.  Congrats ladies!