GMCF Workout - Friday, September 25th 2015

Movement Prep:

  • 2 Min Rotating Plank
  • 2 Min Banded Ankle Work

Warm-up: 2 Rounds:

  • 1 Minute Jump Rope
  • 10 See Saw Steps
  • 200m Row
  • 15 Wall-balls
  • 200m Run
  • 20 Walking Lunges

Fun: Team 1000m Strapless Relay Row/Ski w/100m legs

Conditioning: 3 Rounds of 1 Minute at Each Station...

  • One-arm KB Swing (24/16)
  • 24' Fwd/Bwd Shuttle Sprint
  • Kayakers (45/25)
  • One Legged Deadlifts (24/16)
  • Box Jump Overs (24/20)
  • Rest