1000 m row
800 m run
50 lunge steps (R+L=1)
50 alt DB biceps curls 15/20 ea. (R+L=1)
50 knees to shoulders
50 OH triceps ext 20/35
50 side lateral raises 10/15
50 situps
5 min jump rope

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You may do these in any order using any partitioning method.

Workout Notes: 

Remember Saturdays at GPP are not programmed. Learn why in the video below.

mashing spiders at GPPOK.jpg

This move makes us all look like we are mashing spiders! (GPPOK)