GPP Workout 27.10.11

Simple and quick, but harder than it looks.

  • 20 Swings
  • 20 Press ups
  • repeat x 4

2 min rest

  • 10 pull ups
  • 10 lunge to press
  • repeat X 4

On all exercises choose a weight or technique that makes the required reps a struggle to complete.

Swings- Go heavy.

Press ups- 20 reps should be difficult. Use standard hand position, military (elbows tucked in against sides) or add a weighted vest depending on ability.

Lunge to press- Hold DB’s or KB’s at shoulder level as though about to perform a shoulder press. Lunge forward. As you push back with your leg, press the weights overhead. Repeat alternating legs.

Pull ups – If you are unable to perform 10 pull-ups use a horizontal pull-up; lie on your back with a bar or suspension trainer above your chest at arms length. Pull-up keeping your body straight and feet on the floor. Raising the height of the bar or handles will decrease the difficulty further.

Variation- Perform exercises to time: beginner 30s each / intermediate 45s each / advanced 60s each.

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