GMCF Workout - Friday, October 2nd 2015

Movement Prep:

Scapula Series

Warm-up: 2 Rounds of...

  • 30 Sec. Passive Hang
  • 20m Walking Lunge
  • 10 See Saw Steps
  • 30 Sec. Hanging Shrugs
  • 20 Russian KB Swings
  • 10 Cossack Squats

Workout:

  • 4 Min EMOTM
    • 6 Chest-to-Bar Pull-ups
    • 6 Box Jumps (30/24)

2 Min Rest

  • 4 Min AMRAP
    • 12 Pull-ups
    • 12 Box Jumps (24/20)

2 Min Rest

  • 4 Rounds for time
    • 24 Jumping Pull-ups
    • 24 Lateral Jumps over 45# bumper plate