GMCF Workout - Thrusday, May 7th 2015

Movement Prep:
2x:

  • 20 side plank w/ hip drop and reach (10 reps per side)
  • 10 Ipsilateral Dead Bugs
  • 10 Cossack Squats


Warm-up:
A) Run/Row/Ski - 5 min, moderate pace

B) 3x:

  • 8 spiderman steps w/ vertical reach
  • Barbell Warm Up #1


Skill:
Speed under the bar

  • 3 x 5 High Hang Squat Cleans - Light


Strength:
14 Min E2MOTM

  • 5-5-3-3-1-1-1 Hang Squat Clean


Conditioning:
6 Min AMRAP