GMCF Workout - Monday, April 27th 2015

Warm-up:
A) Jump rope 5 minutes. Beginning with the first minute, and EMOTM, complete 10 russian KB swings.

Then - complete the following cycle for 5 minutes:

  • 2 See Saw Steps to vertical Jump
  • 4 Spiderman Steps
  • 6 Push Ups
  • 8 Goblet Squats
  • 10 Banded Pull Aparts


B) Barbell Warm Up #1 x 2

Strength:
Hang Power Clean
3-3-3-3-3*

*Work to 3RM

Conditioning:
6 rounds for max calories:

  • Minute 1:
    • 3 power cleans*
    • 8 ring rows
  • Minute 2 - max calorie row
  • Minute 3 - rest


*For power cleans, use 85% of best hang power clean from Strength piece