GPP – 8/5/19

What is the purple word? That is the alternative if you do not have access to a piece of equipment or no equipment. You can always sub smartly – such as if you don’t have a rower, you can run, or if you don’t have a KB and we call for swings, you can use a dumbbell.

HOW TO PERFORM THIS WORKOUT: 

Always warm-up prior 5-10m of this should be plenty. Always Condition 1st, and follow it with Either Strength (weights) or Strength (BW) — or both! Then wrap up with Core or SAQP — or again, both!


CONDITIONING

Run 1 Mile, 500 Rotations(Jacks)

 

STRENGTH (WEIGHTS)

Every 30s for 6min: 5 KB Swing

Every 30s for 6min: 5 KB Clean

Every 30s for 6min: 5 KB Snatch

 

STRENGTH (BW)

200 Total Rear Foot Elevated Split Squats

Anytime you switch legs or pause, perform a :30s Glute Bridge.

 

CORE

5m of Plank Rotations – hold each plank position (side, low plank, high plank, low plank, side plank… repeat) for :5s

 

SAQP

20 Reps of

Icky Shuffle into Box Jump