GMCF Workout - Saturday, August 22nd 2015

Movement Prep:

  • 1 Min. High Hamstring Roll
  • 30 Sec. PVC Good Mornings

Repeat w/Opposite side

Warm-up:
8 Min Agility Course

Skill:
4 Attempts at Max Duration L-Sit
2 From Rings and 2 From Paralettes/Boxes

Strength:
5-5-5-5-5 Sumo Deadlift

Conditioning:
20 Min. Partner AMRAP

  • 20 Med-Ball Sit-ups (20/14)
  • 10 Tire Flips
  • 20 Med-Ball Squat Toss (10' w/3 Burpee Penalty for Drop)
  • Run 400m with Med Ball (20/14 - Either partner carries)