Standard GPP

2 rounds for time.

15 burpees
35 V-ups
15 burpees
35 pushups
15 burpees
35 Aussie pullups
15 burpees
35 squats 
15 burpees
35 KB swings 25/35

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Masters GPP

2 rounds for time.

12 burpees
25 V-ups
12 burpees
25 pushups
12 burpees
25 Aussie pullups
12 burpees
25 squats 
12 burpees
25 KB swings 25/35

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Workout Notes: 

  1. Do you still have your burpee prowess?

  2. This will be short for a couple of you. If you are one of those who will go under 20 minutes, you'll need to do this at "Ludicrous Speed." Like, seriously. You need to go fast. Then go to the rope jumps. 

  3. If you do it right (and you are ready for it - not one second before), you should be coughing all day after this.

  4. No extras today. We are done for the week.  


The Spike 150 was so damn cool! You still have 2 days (Sat & Sun) to make it out to Promontory, Utah for this amazing event.

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