GMCF Workout - Friday, October 23rd 2015

Warm Up: 2 Rounds of...

  • 30 Seconds Sampson Stretch (each side)
  • 20 Side Plank w/ Reach (10 per side)
  • 10 See Saw Steps
  • 6 Spiderman Steps
  • 500m Row

Trunk Stability:

Strength: 4 Rounds for quality:

  • 10-15 Hollow Body Push-ups (1-1-1 tempo)
  • 10 Weighted Shoulder extensions
  • 30 Second Chin-up Hold (scale to Ring Row or advance to Ring Pull-up w/ false grip)
  • 30 Seconds (per side) Banded Lat Stretch