To begin:

3 sets of 10-12 stab DB chest flys AHAP

Post weights used to comments. (If you are hoisting more than 40lbs in each hand use a bench - we bought "burst proof" balls. But it seems they are "burst proof" by name only).

For time:

30 bupees
200 m run
40 jumping pullups
200 m run
50 pushups
200 m run
75 situps
200 m run
75 KB high sumos 25/35
200 m run

Post time to comments.

See what we did there? 

It's like our "Citizenship" workout, just without the team. On average, many teams did reps similar to the ones recommended above.

Did you notice the form on the sidebar? If you are a member of GPP HQ, fill it out.  We'll sign you up and send you a temp password (you can change it first time you use it). Then you're in!

We realize the content on this site is touch and go, but the workouts - the workouts are GOLDEN. Can't miss those. We want you to have access to them whenever you are out and about, and away from GPP.  We'd also like for you to have demos and comments. We've learned that by using the video demos and comments we all go farther together. Hope you'll make use of those.

We've been really on top of the sign ups. If you signed up and haven't received your login, please go check your junk. Some folks have had to dig theirs out of the trash. Sorry. You'll probably find several logins from us. Ha! we've sent one every time you applied.  I guess I was secretly hoping we'd slip one by your settings.

If you have any probs with logging in, please don't hesitate to ask for help. We'll be on top of it, man.

From Garrett (Have him explain this to you. It'll be way worth the 3 minutes):

Sky Drill is a tool used to take our body from "fight or flight" mode to a state of "rest and digest."

When we perform a difficult workout (one where our HR shoots through the roof) our CNS goes into "Fight or Flight" mode & our bodies aren't very efficient with recovery in this state. Taking a few minutes and performing a "Sky Drill" allows our CNS to realize that everything is OK. It helps us begin recovery immediately after the workout. There is a ton of H&F in the Sky Drill!