Not necessarily for time, but your ultimate goal should be to get all the way through each exercise without a break. Rest between exercises as needed.

Masters GPP

1000 m row
80 squats
80 KB swings 25/35
80 stab crunches
80 press jacks 15/20
80 walking lunges (R+L=2)
1 mile run/8 min. elliptical

Standard GPP

1000 m row
100 squats
100 KB swings 25/35
100 stab crunches
100 press jacks 15/20
100 walking lunges (R+L=2)
1 mile run/elliptical

Daily Extras - 

Choose 2 exercises & repeat. Choose your weakest areas.

Workout Notes: 

  1. We are going back at the legs again after a rough week. TYT. Hang on!

  2. Do the non-cardio stuff in any order, but you must bookend the cardios. May have to flip flop based on machine availability. 

  3. You may not partition!

  4. Workout is not for time. That being said, try to complete each exercise without breaks (rookies ignore). 

  5. Rest between exercises as needed.

Musings …

I prefer step back lunges vs forward. Here’s why: