GMCF Workout - Tuesday, April 7th 2015

Movement Prep:
Shoulder Series x 1

Warm-up:
A) 3 rounds:

  • Row 1:00
  • 6 alternating plank reaches
  • 6 spiderman steps
  • 6 mountain climbers


B) 3 rounds:

  • 10 hanging shrugs w/ 2 second pause
  • 8 ring rows with scap retraction
  • 6 push ups
  • 4 see saw step to vertical jump


C) Barbell Warm Up #1

Strength:
7-5-3-1-1-1 Hang Power Clean

Conditioning:
"DT"
5 rounds for time

  • 12 Deadlifts (155/105)
  • 9 Hang Power Cleans (155/105)
  • 6 Push Jerks (155/105)