Thursday, May 5th Open Gym

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

Warm up:  3x250m 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)

-3 sets of each


Conditioning:  For time

-3k row or 1.5 mile run


Post:  Yoga series x5