GPP – Friday 010523

Friday

Workout Notes

Warmup

Strength

Back squat
4×2 @ heaviest weight
*Rest 2-3 min between sets

Workout

20 Rounds
5 Box jump 24”/20”
4 Double dumbbell thruster 50/35
3 Burpee
2 Strict pull up
1 Deadlift 315/225

Beginner

Intermediate

Minimal Equipment

RX sandbag/ruck weight for men is 30-80lbs
RX sandbag/ruck weight for women is 20-60lbs
RX dumbbells and kettlebells single or double 20lbs-55lbs
*A single/double dumbbell or kettlebell can also be used for all workouts

Accessory

For 3 rounds
15 Bent over reverse fly
Rest 1 min
15 Rear delt row
Rest 1 min

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