Thursday January 7th 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 lateral lunges


Bulletproof back and shoulders:  Pick two stability exercises and perform

-3-4 sets each movement


Strength/Stability couplet:  OH Carries and ring push ups

-Down and back x1 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 or mile run


Post:  Yoga series x5

Nick ProhaskaComment