GMCF Workout - Saturday, March 14th 2015

Hey all - If you're registered for the Open, or just interested in what's going on, Tyler's 2 cents is up over on our GMCF Blog page - check it out, and we'll see you at the gym!

Movement Prep:
Scapula series x 1

Warm-up:
A) Row/Ski/Jumprope 5 minutes - easy pace

B) 2 rounds

  • 6 Spiderman steps w/ vertical reach
  • 6 Captain Morgans
  • 12 Contralateral Dead Bugs

C) Barbell Warm Up #2 x 2

Strength:
3-3-3-3-3 Overhead Squat

Conditioning:
4 Rounds Starting at 0 Min, 5 Min, 10 Min, 15 Min

  • 20 Calorie Row (Strapless)
  • 20 Over-box Jumps (24/20)
  • 20 Overhead Squats (65/45)

Record time for all 4 Intervals

Why Row Strapless?