Thursday November 12th 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:  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

-2k row

Post:  Yoga series x5

Nick ProhaskaComment