GMCF Workout - Monday, August 31st 2015

Movement Prep:

  • Banded Walking

Warm-up:

Part 1: Partner Med-Ball Toss

Part 2: 3 Full Rounds...

  • Partner 1 Rows 20 Strokes @ 20 SPM while Partner 2 Does Inchworm Complex

Skill:

  • Box Squats

Strength:

8 Min E2MOTM

  • 5-5-5-5 Box Squat - Stay light enough to be quick

**Each set of squats immediately followed by 3 High Box Jumps

  • 4 Min Rest

8 Min E2MOTM

  • 3-3-3-3 Back Squat - Go Heavy

Conditioning:

7 Min AMRAP 

  • Burpee Dumbell Box Overs (55/35 over 20/16)