5 rounds for time:

1 GPP bar complex 45/65
200 m run
1 GPP bar complex 45/65
200 m run

Post time to comments. 

Daily Extras - 

Sub every other 200 m run for 400 m!

The hardest part about this workout is choosing the right weight to storm a complex with. I know I put some suggested weights in the workout, but I very much doubt if you'll get much out of those weights. If we've learned anything from bar complexes it's there is a big gulf between the weights a vet should use and the weights a rookie should use. I, admittedly just chose a weight in the middle. Vets, you'll want more. 

 If you've done it before, click HERE and check out the weights you used the last time we did this workout.  That should get you in the hunt.  If you haven't done this in a while (or, ever) here are some thoughts on how this workout should feel. 

1.  HARD!  Seriously.  When done correctly (if you can safely do so), it should take all the strength, endurance and focus you have to finish all 25 reps.   

2.  You should be completely out of breath!  Watch the vets perform this workout.  Those who are getting the most out of it, will be gasping for breath toward the end of a set. 

3.  It is a confusing workout.  The argument always becomes, "Should we storm hard through all 25 reps making a steaming pile of quivering goo of ourselves at the end of a complex?  Or, should we instead take our time through the reps and try to endure the searing pain of trying to hold onto the bar while we contuse our softer tissues and concuss our bonier ones?"  Always a conundrum.   

In any case, go for it today vets.  Cruising this workouts yields very little in terms of benefit.  If you get to the 4th round and aren't filled with dread, you've probably been doing something wrong.  Please consult a trainer, or a vet.  :). 

Rookies you are to ignore all of this and simply focus on getting the form down.  There is much benefit in that for you. 

The Back Shot - by Neil Anderson

"My sister, Mandy! She did GPP from home in California for the last 4 months to get ready for her wedding, and here she is yesterday just before taking her vows!" - Kate.