GMCF Workout - Monday, May 4th 2015

Warm-up:

Repeat the following cycle for 12 min:

  • 12 KB around the world (6 reps each direction)
  • 12 Standing Teapot w/ KB (6 reps each side)
  • 6 Goblet squat w/ 3 second pause
  • 12 Alternating plank reaches (6 each side, alternating)
  • 6 Spiderman Steps (3 each side, alternating)
  • 12 Single leg deadlift (6 left, then 6 right)

 

Fun:

3 Rounds of partner Rowling

 

Conditioning:

3 Rounds of 1 Min Each

  • Reverse Burpees
  • Single-leg Med-Ball Ground-to-Overhead
  • Death Star
  • KB Round-the-worlds
  • Agility Ladder
  • Parallette Pass-throughs
  • Accuracy Hops

Count Total Reps