GMCF Workout - Friday, June 19th 2015

Movement Prep:
Banded Walk series x 1

Warm-up:
A) for 10 minutes:

  • 10 contralateral dead bugs
  • 10 side plank reaches
  • 10 spiderman steps w/ vertical reach
  • 5 see saw step to burpee (L + R + burpee = 1)
  • 5 goblet squat w/ 3 second hold

B) Partner Banded Broad Jumps 3x5

Strength:
5-5-5-5-5 Deadlift

Workout:

  • 20 Toes-to-Bar
  • 40 Wall Balls (20/14 @ 10')
  • 15 Toes-to-Bar
  • 30 Wall Balls (20/14 @ 10')
  • 10 Toes-to-Bar
  • 20 Wall Balls (20/14 @ 10')
  • 5 Toes-to-Bar
  • 10 Wall Balls (20/14 @ 10')

**12 Min Cap