GMCF Workout - Friday, June 5th 2015

Movement Prep:
Shoulder Series

Warm-up:
Part 1: 2 Rounds
30 Sec. Hollow Body Hold
30 Sec. Superman Hold
20 Squats: Slow to Jumping
20 Mt. Climbers
10 Hanging Shrugs
10 Russian Lunges

Part 2: 3 x 10m
Partner Banded Broad Jumps

Fun: 3 Min Waiter Tag

Conditioning:
4 Rounds Starting at 0:00, 5:00, 10:00, 15:00
400m Run
25 Wall Balls (20/14 @ 10')
Record Times for Each Interval