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.
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
Alternating Plank Reach
5 Rounds Every 90 Sec.
5 Leg-Assisted Pull-ups
3 - 9 - 15 : 15 - 9 - 3
A1: Row for Cals
Switch Movements after first 3 Rounds
A2: Row for Cals
10 Min Time Cap