GMCF Workout - Friday, August 14th 2015

Movement Prep:
2 Rounds of Tabata
Hanging Shrug
Reverse Plank
Plank Shrugs
Hollow Rocks

Warm-up:
Med-Ball Warm-up
7 Min Agility Course

Skill:
Muscle-Ups and Variations

Workout:
10 Muscle-ups
1000 Meter Run
8 Muscle-ups
800 Meter Run
6 Muscle-ups
600 Meter Run
4 Muscle-ups
400 Meter Run
2 Muscle Ups
200 Meter Run

Substitute 1 Pull-up & 1 M.U. Transition + Ring Dip for Each Muscle-up
Scale Run with 600,500,400,300,200