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: 2x250m row + 5-7 Strict pull ups, 10 push ups with rotation and 10 alternating lunges
Strength/Stability couplet: OH Carries and ring push ups
-Down and back x2 53/35lb per arm, sub lighter DB for intermediate or beginner)
-ME ring push ups (external rotation at the finish)
-4 sets of each
Conditioning: For time
Post: Yoga series x5