GMCF Workout - Thursday, October 14th, 2015

Warm-up:

  • Group Joint Mobility

then...

  • Row/Run/Jump rope - choose your own adventure for 5-6 minutes

Mobility: 10 Min E2MOTM

  • 4 KB Windmill (R) w/10 sec. hold last rep
  • 4 KB Windmill (L) w/10 sec. hold last rep
  • 8 Cossack Squat

Strength:

A) 8 Min. E2MOTM (15 sec. rest after each movement)

B) 3 rounds

  • 15 Ring Rows
  • 60 Sec. Lat Stretch (30 sec. per side)

Skill: Handstand development

12 Min. E3MOTM

  • 30 Sec. Handstand Bodyline Drill - Chest to wall handstand
  • 10 PVC Pass Throughs
  • 30 Sec. Hollow Body Hang
  • Rest remainder of 3 minutes