GMCF Workout - Thursday, August 6th 2015

Movement Prep:

  • 2 Min. Shin Mash
  • 2 Min. High Hamstring Roll

Warm-up:

2 Rounds...

  • 8 Spiderman steps
  • 30 Seconds Jump rope
  • 8 See-saw steps
  • 30 Seconds KB Squat Hold
  • 8 Side plank reaches
  • 30 Seconds Russian KB swing

Workout:
Teams of 2

20 Min AMRAP

Partner 1: Run 400 meters

Partner 2: Rounds of...

  • 5 Atlas Stone Ground-to-shoulder (95/75)
  • 10 KB Swings (32/24)
  • 15 Air Squats

Switch every 400 meters

Record Total Meters and Total Rounds