GMCF Workout - Saturday, December 19th 2015

Warm-up: With a Partner...

  • 400 m Row/Inchworm Complex
  • 30 Partner Med-ball Sit-ups
  • 20 Partner Med-Ball Squat Toss
  • 10 Partner High-five Burpees
  • 3 Rounds - 10m Banded Broad Jumps (Purple/Red/Blue)

Skill:

  • KB Swing: Russian & Overhead

Conditioning: Teams of 2 w/1 Athlete Working at a Time

25 Min AMRAP

  • 100 Russian KB Swings (32/24)
  • 90 Air Squats
  • 80 Sit-ups
  • 70 Box Jumps (24/20)
  • 60 Burpees
  • 50 American KB Swings (32/24)
  • 40 Goblet Squats (32/24)
  • 30 Partner Med-ball Sit-ups (20/14)
  • 20 Burpee Box Jumps (24/20)
  • 10 Reverse Burpees