GMCF Workout - Thursday, March 5th 2015

Movement Prep:
3x:

  • :45 seconds hollow body hold
  • :15 seconds rest
  • :30 seconds glute bridge
  • :30 seconds rest

Warm-up:
2 rounds:

  • 1:00 row/ski - hard effort
  • 8 see saw steps
  • 8 ring rows
  • 8 goblet squats
  • 16 Bear Crawl Touches

Skill:
10 Minute Rope Climb Practice

Conditioning:
"Tabata Something Else"

  • 4 Min Tabata - Pull-ups
  • 4 Min Tabata - Push-ups
  • 4 Min Tabata - Sit-ups
  • 4 Min Tabata - Air Squats