GMCF Workout - Wednesday, February 11th 2015

Movement Prep:

  • Shoulder series x 1
  • Scapula series x 1

Warm-up:
a) 2x:

  • 12 roll to straddle
  • 6 spiderman steps
  • 12 mountain climbers

b) 2 rounds of 10 yds each:

  • High knees
  • Backward High knees
  • See Saw Step
  • Soldier Walk
  • Lateral Lunges (both directions)
  • Bear Crawl
  • Backwards Bear Crawl

Workout:
2 Rounds

  • 30 Calorie Row
  • 30 Knees-to-Elbow
  • 30 KB Swings (24/16)
  • 30 Box Jump (24/20)
  • 30 Overhead Walking Lunge (45/25)

Read:

Rowing for distance vs. rowing for calories