Daily Extras - Add the original run (below) back into every round.
200 m front weighted run (waiter carry) 15/20 ea.
The video for stab crunches right shows an alternating (R&L) twist crunch. For purposes of this workout do all 25 to the R only. Then 25 to the L only. Do not alternate sides per rep.
The video for stab twisting back extensions show an alternating (R&L) twist. For purposes of this workout do all 25 to the R only. Then 25 to the L only. Do not alternate sides per rep.
During the SLD: if your R arm is holding a weight, you should be standing on your L leg as you perform the exercise. It's an core thing.
Crossover Rope Jumps: Using a piece of tape, chalk or line in the floor, jump BOTH feet side to side over the line while jumping rope. From Shmoop who created and tested this workout:"These are not as easy as one might think. I was a sweaty mess by the end."
Front Weighted Run (extras today): With your arms hanging at the sides with a 90 deg bend at elbows (in an L shape), hold the DBs keeping the weights away from your body while you run. It's best if your elbows are in FRONT of your torso. ROUGH!
OK, so many of you are asking, “Where’s Gina?”
Listen, there were so many twists and turns to that story. Honestly, until last Thursday, I didn’t have the whole story. I want to tell the whole story, but it’s convoluted and wouldn’t do justice if I told it. I commit to putting Tony and Shmoopy in a room and doing a podcast about it. I promise you will laugh. I promise. Will do it soon. You won’t believe. You just … WON’T.
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🙏3 More Days🙏 . We got so much done this week! We only have 200 miles left! Thank you so much everyone! We just might save our Gina! . . #gpp #gppfit #gppfitness #community #gppeeps #optimalhealth #aspectsofhealth #fitness #fitnessfamily #fitnessservesyou #getfit #neilanderson #hq #gym #gympranks #savegina #ransom #reps #weloveourpeeps #wegotthis #miles