GMCF Workout - Monday, December 7th 2015

Warm-up: 2 Rounds of

  • 1 Minute Jump Rope
  • 10 See Saw Steps
  • 200m Row
  • 15 Wall-balls
  • 200m Run /Ski
  • 20 Walking Lunges

Strength:

12 Minutes to establish 1 RM for the medley of:

  • 1 Deadlift
  • 1 Hang Clean
  • 2 Front Squats
  • 1 Split Jerk

Conditioning:

Teams of 2 with 1 athlete working at a time...

  • 60 Calorie Row while partner holds 2 KBs in Front Rack
  • 50 Double KB Front Squat (24/16) while partner holds Plank
  • 40 Burpees while partner holds barbell at top of Deadlift
  • 30 Clean and Jerks (135/95)