GMCF Workout - Thursday, April 9th 2015

Movement Prep:
Banded Walk Series x 1

Warm-up:
A) 2x:

  • 30 seconds hang - Round 1: passive hang. Round 2: hanging shrugs
  • 1:30 jump rope
  • 1:00 minute spiderman steps w/ vertical reach


B) 2x:

  • 1:00 side plank hold (30 seconds per side)
  • 1:00 Russian KB swing
  • 30 seconds goblet squats
  • 30 seconds hip circles


Skill:
4 Min EMOTM

  • Max Effort L-Sit


Strength:
5-5-5-5-5 Front Squat

Conditioning:
9 Min AMRAP

  • 12 Wall Balls
  • 24 Double-Unders