GMCF Workout - Monday, July 20th 2015

Movement Prep:

  • 1 Min Pole Squats
  • 1 Min T-Spine Mobility
  • 1 Min PVC Rack Stretch - Right
  • 1 Min PVC Rack Stretch - Left

Warm-up:

2 Rounds

  • 6 See Saw Steps
  • 12 KB Teapots
  • 6 Goblet squats w/ 3 second pause
  • 12 Alternating plank reaches
  • 6 Spiderman Steps
  • 12 Single leg deadlift

 

Strength:

  • 18 Min E2MOTM
  • 10-5-3-1-1-1-3-5-10 Front Squat

 

Conditioning:

  • 10 Min Trail Run for distance

**Every Minute do 10 Push-ups