Masters GPP

For time:

200 m run
10 lunge steps (R+L=1)
15 situps
15 OH DB press 15/20
15 standing mid cable row 7/10

400 m run
10 lunge steps (R+L=1)
15 situps
15 OH DB press 15/20
15 standing mid cable row 7/10

800 m run
10 lunge steps (R+L=1)
15 situps
15 OH DB press 15/20
15 standing mid cable row 7/10

Post time to comments. 

Standard GPP

For time:

200 m run
20 lunge steps (R+L=1)
20 situps
20 OH DB press 15/20
20 standing mid cable row 7/10

400 m run
20 lunge steps (R+L=1)
20 situps
20 OH DB press 15/20
20 standing mid cable row 7/10

800 m run
20 lunge steps (R+L=1)
20 situps
20 OH DB press 15/20
20 standing mid cable row 7/10

Post time to comments. 


Daily Extras - 

1 mile run
20 lunge steps (R+L=1)
20 situps
20 OH DB press 15/20
20 standing mid cable row 7/10


Workout Notes: 

  1. Lunges are 1+1=1 like God intended. 

  2. If you are breezing those, carry a 15/20 while lunging.

  3. I know your abs are sore from V-ups yesterday. If your backside is raw, do situps on a ball.

  4. Stricter is better on the OH presses.

  5. use a rope for the standing cable row. It'll help you squeeze shoulder blades together vs. handles that keep your hands narrow. 

  6. Love that running! 

  7. Thumbnail: LOL. Who did that?


Pro Tip: Getting the Most Out of Your Mid-cable Rows

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