Elite GPP Session 12.10.11

Set timer for 45s intervals, at start of every interval perform as follows: (The first number is beginner level, the second intermediate to advanced.)

Dead lifts (50 to 60% 1RM)

  • 5 / 8 reps every 45s, six sets

Press ups (military style- elbows tucked in against sides)

  • 10 / 15 reps every 45s, six sets

Circuit as follows:

  • Inverted rows / horizontal-pull up
  • Box jumps
  • 1 arm db/kb clean & press
  • Plank
  • 45s per station, 3 rounds, no rest

Then:

  • 10 dorsal raises (opposite arm and leg)
  • 30s scissor sit-ups
  • 30s inners and outers
  • 2 sets
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