GPP or Bust
Prep Time: 7 minutes
Time Cap: 20 minutes
Cool Down: 3 minutes
Description
Do your best to maintain your posture on the carries. Chest upright and foot firmly planted on the Goblet Squats. Drive through the heels and lock out the glutes and quads as hard as you can on the Swings. You should need the full 2:00 rest interval!
Warm-Up
Equipment required: Nothing or band
10 each Sciatic Nerve Floss
then
AMRAP 5:
– 5 each Banded Bird Dogs
– 5 Band Overhead Goodmornings
– 10 ft Elephant Walk
Workout of the Day
GPP or Bust
AMRAP 20:
50 Meter total Single Arm Front Rack Carry (62/44)
15 Goblet Squats
50 Meter total Single Arm Farmer Carry
30 Russian KBS
Rest 2:00
– Goal: Tough effort. While the effort is higher today this shouldn’t feel like a CF workout – you should have no problem maintaining your output for all rounds. Goal 5+ rounds.
Rx+: (70/53)
L3: (53/35)
L2: (44/26)
L1: (35/20)
Accessory Work
– Active Straight Leg Raises
x 20 reps each side
Cool Down
Recovery Walk: 3-5 Minutes, nasal breathing only.
*hold your breath for 2-5s and nasal breath for 10 seconds.