GMCF Workout - Friday, August 21st 2015

Movement Prep:

  • 8 KB Armbar (4 Each Side)
  • 8 KB windmill (4 Each Side)


Warm-up:
2 Rounds of

  • 6 Hanging Shrugs w/ 3 sec pause
  • 12 KB around the world (6 reps each direction)
  • 6 Goblet squat w/ 3 second pause
  • 12 Bear Crawl Touches
  • 6 Spiderman Steps w/ vertical reach (3 each side, alternating)
  • 12 Single leg deadlift (6 left, then 6 right)


Fun:
10 Min Angry Birds

Conditioning:
5 rounds for time

  • 500 Meter Row (or 400m Run)
  • 10 Front squats (155/105)