AMRAP for 35 min:

30 lunge switches (R +L = 1)
30 squat to box jumps
400 m run

Post rounds completed to comments.

Daily Extras - complete 3 rds:

20 SHS R 15/20
20 cross body curls R 15/20
20 SHS L 15/20
20 cross body curls L 15/20

Post "done" to comments.

Workout Notes:

Alt for the alt.

A video posted by Neil Anderson (@gppneil) on

  • Careful, Amos is a spindly little thing, but she can leave you holding an ache!
  • 35 min is a long time. Back some reps off if you need to.
  • Those lunge switches kill my knees. Too much dirt biking over the years. I'm going to do the alt Troy is demo'ing to the R. 

Happy free Friday. Candies in the fridge at the gym help yourself!