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 - AMRAP in 10 min of:

7 burpees
7 v-ups

Post rounds completed to comments.

Workout Notes:

  • 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.