GMCF Workout - Wednesday, April 22nd 2015

Movement Prep:
Scapula series x 1

Warm-up:
A) 4 rounds:

  • 20 second hollow body hold
  • 10 second rest
  • 20 second passive hang
  • 10 second rest
  • 20 second PVC pass through
  • 10 seconds rest

B) 2 rounds:

  • 6 ring rows
  • 6 alternating plank reaches
  • 6 bear crawl touches
  • 6 push ups
  • 6 see saw steps

Skill:
Handstand Work

  • Static Holds
  • Walking

 

Conditioning:
4 Rounds for time

  • 5 Muscle-ups
  • 10 Handstand Push-ups
  • 15 Burpees
  • 20 Double Unders