GMCF Workout - Friday, January 16th 2015

Movement Prep:
Shoulder series x 1

Warm-up:
Row/Ski/Jumprope 5 minutes - moderate pace

Then:
max effort hollow body hold*
max effort arch hold*
20 bear crawl touches
4 Turkish get ups (2 each side)
10 see saw step to strict burpee

* 30 seconds minimum on static holds. Use multiple sets if needed to accumulate 30 seconds


Skill:
Reverse Burpee
Handstand Push-up

Conditioning:
15 Min AMRAP

  • 5 Reverse Burpees
  • 5 Handstand Push-ups
  • 10 Pistols - Alternating


Watch: