Thursday November 19th Open Gym

OPEN GYM HOURS are 5:30-7am, 9:00-10:00am, 12-1pm and 4-7pm.  There will be an optional programmed workout with strength/skill work.

Warm up:  Partner sprints


-3x200m (each)

Mobility:  Coach led yoga series

-“No money” drill (banded, thumbs out a hip level)

Skill:  Ring dips (sub bar-banded or unbanded)

-4-5 small sets

-Proper progressions

Conditioning:  10 minutes of jumping rope

-RPM must equal a minimum of 120/minute (lower for beginners and intermediate)

-You may break up the time as needed for example:

-5 minutes one, 2 minutes rest, 5 minutes o

Nick ProhaskaComment