GMCF Workout - Thursday, August 27th 2015

Movement Prep:
Scapula Series

Warm-up:
5 Min Run/Row/Ski - easy to moderate pace

Then...

  • 60 Second Front Plank
  • 45 Second Contralateral Dead Bug
  • 30 Second Passive Hang
  • 25 Second Reverse Plank
  • 20 Squats building to Jumping Squats
  • 15 Lunges building to Jumping Lunges
  • 10 see saw step to strict burpee
  • Max Handstand Hold or 1 Minute Barbell Overhead


Skill:
Dumbell/Kettlebell Press and Row

Strength:
16 Min EMOTM
7-7-5-5-3-3-1-1

  • Odd Min: One Arm Dumbell/Kettlebell Shoulder Press
  • Even Min: Dumbell/Kettlebell Rows

*One arm/min for 7s and 5s & both arms/min for 3s and 1s

Conditioning:

  • 10 Minute Run for Distance

*Starting at Minute 0 perform 10 Air Squats EMOTM
**Advanced Athletes perform 10 Alternating Pistols