4 rounds for time:

400 m run
20 KB swings 25/35
20 OH DB press (strict) 15/20
250 m row
20 Aussie pullups
20 ski squats med/heavy

Post time to comments.

Daily Extras - Add 5 reps to each.

Workout Notes: 

  1. You may use cables (with ropes) for the ski squats if you like. Try 5/8 for resistance.
  2. Aussie pullups can be done on a low bar (Smith machines).
  3. If you are new to Aussies or if you haven't done them for a while, I forbid you to do them all! If you try, you won't be able to straighten your arms for the better part of a week! 
  4. Cardio conversion for 400m run is approx 2 min. 
  5. Had to stay away from the pushers today. We've been slamming them this week. They're done. 
  6. HR should be 85% throughout (if ready).
  7. It's nice to be back from Boston. I enjoyed it there, but sure missed you guys. 

GPP Academy just rocks! Nothing inspires me more! Thanks Coach Lindsay!