For time:

30 burpees
200 m run
40 jumping pullups
200 m run
50 pushups
200 m run
75 situps
200 m run
75 KB high sumos 25/35
200 m run

Post time to comments.

Daily Extras - 2 rounds AFAP of:

200 m arms only row
200 m legs only row
200 m biceps row
200 m triceps row

Workout Notes:

  1. It's like our "Citizenship" workout, just without the team. On average, many teams did the number of reps similar to the ones recommended above.

  2. Pushups are standard "snaked" style.

  3. Keep those elbows higher than your wrists on the high sumos. If your wrists are bent, it's a pretty good bet that you are putting undo stress on the shoulder joint.

  4. The GPP Jumping Pullup

  5. If it’s too cold or snowy/icy to run where you are, replace the 200 m run with any 1 min. cardio (plate switches, rope jumps, spin bike, elliptical, row, burpees, etc.).

  6. NEVER do this during a burpee.


We will be closed for evening classes on New Year’s Eve. Morning classes are all regular schedule.

We will be open for ONE class only at 9:00 AM on New Year’s Day.