5 rounds.  Each movement is deliberate.

5 chinups
10 DB biceps curls (strict) 15/20 ea.
15 Aussie pullups
250 m. row

Post Rx to comments.


Daily Extras -

1 mile run - stop EMOM to do 20 squats


Workout Notes: 

  1. We denote chinups as strict with a reverse (palms toward you) grip.
  2. Go heavier on the DB curls if you can.
  3. If you are new to Aussies, half them. 
  4. Throw down that 250 row - HARD! It's a flat-out sprint.

Holiday Hours

GPP HQ is closed today in observance of Pioneer Days Celebrations. 


Love working out with Kohl! 

Read "Kohl's Story."

To this day (3 yrs later), he doesn't eat sugar and doesn't skip workouts. It's true. 

 Yep, and he smoked me by doing ALL the reps. 

Yep, and he smoked me by doing ALL the reps. 

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