For time:

50 situps
50 crunch twists L
50 crunch twists R
50 back extensions
1 min 6" leg hold
50 KB juggles 25/35
50 tick tocks L 25/35
50 tick tocks R 25/35
1 min ab bridge hold
50 crunches
800m run (600 rope jumps, 800m row, 50 burpees)

Post time to comments.

Daily Extras - 2 rounds of COTM:

100 STAB crunches
100 STAB twist ext (R+L=2)
33 tick tocks R 25/35
33 tick tocks L 25/35
100 plate switches 4" plate

Workout Notes: 

  • If you are looking for a little more out of those abs today, consider switching crunches for crunches on a ball.  Don't have a ball?  Cool, just roll up a towel and place it in the small of your back.  Keep the small of your back pressed into the towel at all times as you do your crunches.
  • If you do the extras, just keep in mind, it's a LOT of TTs. Most of us will get sore from 50.  

It's back for the seventh year in a row! Thanks again to Judy Barking for spearheading one of the coolest things about GPP.