GMCF Workout - Saturday, February 6th 2016

Movement Prep:

  • 2 Min Bow and Arrow Stretch
  • 2 Min 3 Position Pec Stretch

Warm-up:

  • 400 m Row/Inchworm Complex
  • 30 Partner Med-ball Sit-ups
  • 20 Partner Med-Ball Squat Toss
  • 10 Partner High-five Burpees
  • 3 Rounds - 10m Banded Broad Jumps (Purple/Red/Blue)

Strength:

9 Min EMOTM

  • Min. 1: 5 Pull-up Negatives
  • Min. 2: 5 Push-up or Ring Dip Negatives
  • Min. 3: 5 Pistol Negatives

**3-5 second descent each rep

***Use Ring Dips for Athletes with Strong Push-ups

Conditioning:

Teams of 2 - One Athlete works at a time - Reps are shared

  • Row 800m
  • 40 Push-ups
  • 60 Rail-hops
  • 80 Ab-mat Sit-ups
  • 60 Rail-hops
  • 40 Push-ups
  • Row 800m