5 rounds:

20 cross body curls L 15/20
20 single high sumos L 15/20
20 single triceps kickbacks L 15/20
20 cross body curls R 15/20
20 single high sumos R 15/20
20 single triceps kickbacks R 15/20
20 swipers

Post Rx (or reps missed) to comments.

Daily Extras - for time:

200 Mountain Climbers R+L=1
Interrupt mountain climbers every minute, on the minute to complete 15 V-ups  

-Starting with "go," then every minute after that you must complete 15 V-ups  
-Continue completing V-ups on the minute and performing mountain climbers until you have accumulated 200 mountain climbers. 

Workout Notes:

  • Not OTC today!
  • This is one of those all abs workouts that is unique to GPP programming.  It's confusing to outsiders because they see the biceps, triceps and etc., and think upper body shaping.  Well, it IS a good shaper, but that isn't the intention.  Whenever you see workouts where we go unilateral (one sided) we are generally, seeking the effect that it has on your core. 
  • Hop! Use the body (core) to pull/throw the DB. That is what will target the core in a unique way that you don't get from traditional abdominal exercises. 
  • Heels will leave the floor on the high sumo, but the weight should come down slowly.
  • On the kickbacks, keep that elbow high.

Nice shoulders, eh? would you believe they belong to a GPP trained 11/yo?