For time:

80 goblet squats 15/20
400 m run
80 Aussie pullups
400 m run
80 squat to box jump
400 m run
80 v-ups
400 m run
80 snaking pushups
400 m run

Post time 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. That 15/20 goblet squat might not be enough for a couple of you.
  2. Remember, any time we go over 50 Aussies a rookie will get sore/swollen arms. If you are new to this movement - SCALE!
  3. Put those pushups down fast! Snake them. Come to full plank position at the top.
  4. Over 40? Been out of the game for a while? OG box jumps.  

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Tom & Cori @ GPP Costa Rica!

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