GMCF Workout - Thursday, September 17th 2015

Movement Prep:

  • 1 Minute Front Plank
  • 45 Sec. Captain Morgans (R) + 15 Sec. Rest
  • 1 Min. Reverse Plank
  • 45 Sec. Captain Morgans (L) + 15 Sec. Rest

Warm-up:

Every 2 Min...

  • 12 Cossack Squats
  • 12 Good Mornings
  • 12 Push-ups
  • 12 Overhead Squats
  • 12 See Saw Steps
  • **Jump rope for remainder of each 2 minute block

Fun:

  • 3 Min Team Box Push Relay

Conditioning:

5 Rounds for Time...

  • 40 Double Unders (2X Singles)
  • 20 Calorie Row
  • 20 Box Step-ups (55/35 to 20"/16")