Complete 8 rounds of 20 seconds "work" followed by 10 seconds rest of:

BTB squat
400 m run
squat to box jump
400 m run
Aussie pullups
400 m run
400 m run

Runs are performed "straight-up" not Tabata style.
Post total reps completed for each exercise to comments.

Daily Extras - 

row as far as possible in 4 min
rest 1 min
50 v-twists 15/20 (R+L=1)
50 tic tocks R 25/35
50 tic tocks L 24/35
50 Superman back ext

Workout Notes: 

  1. It's hard to keep count on a workout like this. Try though. It'll give you something to shoot for when it comes up next.
  2. Remember those OG box jumps
  3. Remember, the next tabata starts when HALF of the class gets back, so no lollygagging! 

Guest Programmer this Week! 

Often, I am asked, "What happens if you get hit by a bus?" 

The last person who asked this was like, "Yeah, If you are hit by a bus ... it'll be sad and all that ..., but what's the workout the next day?" 

It's a fair question. So, over the years (only once actually), I have relinquished programming duties to someone else for an entire week. It's not that I don't trust anyone else to do it. Many, many of you could. It's just that I'm a bit of a control freak and am also a bit selfish. I love to do it and so I hog it.  

Last year, in the first week of June, OK-T did an inspired job of bringing us a week of spot on workouts. She is a superb programmer. This week it's Spencer Whaley's turn. 

Spencer is the Facility Manager of GPP NWA. He is an excellent trainer and an all around good-guy. You'll like him. He knows the methodology by heart and lives it. The man is a product of his own product. I have a lot of confidence in him. He'll do right by us. He knows the methodology by heart and lives it daily. 

I'm sure he'll be interested to hear your feedback in comments. 

Larissa & Allen "Using their fitness!" 

"I GPP so I can hike to the top of a 600' waterfall with my family and see amazing things!"