Warm-up - 

5 GPP complexes 45/65
3 sets of 10 OH DB strict press (light to medium)

Workout - 5 rounds of:

10 pushups (strict)
15 stab DB chest flys AHAP
20 triceps pushdowns (AHAP)
rest 2 min.

Post strings of pushups and pushdowns, plus weight of stab flys to comments.

Daily Extras - 

Perform 3 bouts of as many continuous mins of plank holds as you are able. Rest 1 min between each bout.

Workout Notes:

  • 1 GPP complex is comprised of 25 individual reps over 5 separate movements. Click link for demo. You must not put the bar down (you may tap it) once you lift it until all 25 reps are completed. 
  • Weight those pushups if needed. You should struggle to get 10.
  • No cables available for pushdowns? The original version called for bench dips.
  • The 2 minute rest is a part of each round.

Musings ...

Beccie Inspires! 

The board as it stands 1/22/18. Click to enlarge! By my calculations you have 8 GPP programmed workouts to go. Are you close? Post number to comments.