GMCF Workout - Tuesday, January 26th 2016

Warm Up:

  • A) Joint Mobility
  • B) 3 minutes jump rope
  • C) 2 rounds:
    • 6 see saw steps
    • 8 push ups
    • 6 spiderman steps with vertical reach
    • 8 hanging shrugs

Mobility:

Strength/Skill:

Conditioning:

5-4-3-2-1

  • Muscle Ups*

1-2-3-4-5

  • DB/KB Manmakers** (35/25)

*Scale Muscle-ups to Ring Row + M.U. Transition + Ring Dip

**Manmaker = Push-up, Row, Row, Squat Clean + Thruster