GMCF Workout - Saturday, August 15th 2015

Warm-up:
2 Rounds of...

  • 2 Inchworm Comlex
  • 4 Burpees
  • 6 Russian Lunge
  • 8 Air Squats
  • 10 One-legged KB Deadlifts
  • 12 Russian KB Swings


Strength:
Take 10 Minutes to establish 1 RM 10m Farmers Carry
Use Dumbells, Kettlbells or Double Barbells

Conditioning:
Teams of 3 working all at once

  • 100 Burpees
  • 200 Wall Balls (20/14@ 10')
  • 300 KB Swings (24/16)
  • 400 Walking Lunges
  • 500 Double Unders (2X if Singles)
  • 15,000 Pounds of Deadlift

Load, order and partition anyway you choose