5 sets of:

15 OH triceps ext. (heavy)
10 walking lunges (R+L=1)

For time:

800m row
800m run
100 KB swings 25/35
100 box jumps

Go HARD at this and post time to comments.

It's been a cool week. It appears by changing up our programming to "lower intensity" stuff, we've found another avenue of fitness to explore. Many of us were wrecked this week. That pushup/burpee workout delivered a special type of soreness. Very cool.

We'll be playing around more with this stuff for months to come. 

GPP NWA asked us to post that they will be having their 21 Day Challenge Orientation Meeting on Saturday morning.  Check with them at GPPfitNWA.com, or stop by for details. 

We had an amazing turnout for the 21 Day Challenge at HQ. We are leaving the registration open until Sunday eve.  If you have the notion to take the next 21 days to storm (return?) into the best shape of your life.  Please register today and join us!

If the video below doesn't inspire you, you might want to get checked ... for a pulse.