GMCF Workout - Thursday, June 11th 2015

Movement Prep:
4 Rounds

  • 15 Seconds Hollow Rock
  • 15 Seconds Rest
  • 15 Seconds Supermans
  • 15 Seconds Rest


Warm-up:
3 Rounds of Tabata

  • Russian KB Swings
  • Mt. Climbers
  • Dancing Crab
  • Hanging Shrugs
  • Sit-ups


Workout:
1-2-3-4-5-6-7-8-9-10

  • Clean and Jerk (155/105)

Perform 1 Round of "Cindy" after each set of C & J

Round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats

** Last seen: 8/1/11 (@ 95/65), 3/30/11 (@ 155/105)