GMCF Workout - Saturday, January 3rd 2015

Warm-up:


3 rounds:
1:00 hard effort on Row/Ski/Bike
10 banded good mornings
3-2-1 wall climbs (no push up)
30 second passive hang

 

Skill Transfer Exercises:
Barbell Warm Up #2 x 3

Strength:
2-2-2-2-2-2-2
Hang Squat Snatch

Skill:
10 Min EMOTM
3 Pistols Right Leg (Box, Band, Bumper, Bodyweight)
3 Pistols Left Leg (Box, Band, Bumper, Bodyweight)
3 Push-ups (Band, Bodyweight, Clapping)
3 Strict Pull-ups (Band, Bodyweight, Weighted)