GMCF Workout - Monday, October 19th 2015

Warm up:

  • 250m Row
  • 1 Min Jump Rope
  • 200m Run

Then... 3 rounds of:

Skill:

3 rounds of Squat Prep

  • 6 Spiderman w/Vertical reach
  • 6 slow Front squats - Increase weight each round (max of 30%-40% 1RM)
  • 3 Max-height Vertical Jumps

Strength: 20 Min E2MOTM

  • 3 High-Hang Squat Cleans

**Start light and work to AHAP

Afterparty: Repeat the following cycle for 7 minutes...

  • Quadruped shoulder shrugs - 10 reps
  • Kneeling T-Spine Rotations - 5 reps per side
  • Childs Pose Arm Lifts - 5 reps per side
  • Slow Loaded Arm Circles - 5 reps per side