Three rounds of:

1 min row (count calories)
1 min thrusters 45/65 (count reps)
1 min box jumps (count reps)
1 min KB swings 35/53 (count reps)
1 min OH DB press 15/20 ea. (count reps)

Rest 1 min between each round.  

The clock does NOT stop between exercises. 

Count total reps - add to total calories (from rowers) and post total to comments.   

thx to


Special thanks to Chip Beard of for joining us at GPP for the last couple of days.  He popped in to see what we are all about and exchange thoughts and ideas with us.  He will be taking the GPP method back to Arkansas to share with his athletes, clients and partners.  We are very proud to have such quality people as part of the family. 

We look very forward to storming workouts with all of you in the future!