GMCF Workout - Friday, April 3rd 2015

Don't forget that our gymnastics intensive is happening Saturday afternoon!  Read more about the class and register in MindBody on the "seminars and series" tab.  There are still a few slots left, so if you're interested, sign up NOW!

Warm-up:
A) 3 rounds:

  • 10 Knee Hug Lunges
  • 20 second Passive Hang
  • 10 Alternating plank reaches


B) 2 rounds:

  • 6 Spiderman Steps w/ horizontal rotation
  • 8 Captain Morgans
  • 6 Empty Bar strict press


C) 2 rounds:


Strength:
Split Jerk
1-1-1-1-1-1-1

Conditioning:
7 Min AMRAP

  • 10 Wall-Balls
  • 5 Burpees