NEW MOVEMENTS: Thruster   Pull-up  Rowing

CHALK TALK: Nutrition Philosophy at GMCF - Our philosophy on fueling our bodies for health and well being is simple: Eat lean proteins and vegetables, nuts and seeds, some fruit, little starch, and no sugar.  Keep intake to levels that will support exercise, but not body fat. This sensible, whole-foods approach lets us get plenty of energy, decreases our risk of disease, and maximizes our intake of vitamins and minerals from foods.  We think it’s also a really delicious way to experience food.

Warm-up
Row Practice
10 Strokes Arms only
10 Strokes Arms and Body
10 Strokes Arms Body Half Slide
10 Strokes Arms Body Full Slide

2 Rounds of Tabata
Dead Bug
Alternating Plank Reach
Good Mornings
Air Squats
Strength
5 Rounds Every 90 Sec.

5 Leg-Assisted Pull-ups
Conditioning
FOR TIME
3 - 9 - 15 : 15 - 9 - 3 

A1: Row for Cals
A2:Thrusters
Switch Movements after first 3 Rounds
A1: Thrusters
A2: Row for Cals

10 Min Time Cap