OPEN GYM   12:30PM-2:30PM

CONDITIONING/ENDURANCE

Do Thursday’s or Saturday’s WOD if you missed either of those OR:

Option 1:

3 Rounds
1 Minute Bike
1 Minute Air Squats
1 Minute Bar Facing Burpees
1 Minute Ski Erg or Row
1 Minute Box Jumps
Rest 1 Minute

Option 2:

21-18-15-12-9
Box Jump Up and Over
Push-Ups, Box Dips, or Clapping push-ups

Option 3:

20 Min EMOM
Row or Bike for Calories

Row Goal
Men: 16 per min
Women: 11 per Min

Bike Goal Men: 13 per min
Bike Goal Women: 9 per min

CORE, BUNS, & GUNS

6 Rounds:
10 Alternating Bicep Curls
10 DB Front Rack Walking Lunges (40/30)(25/15)(20/10)
20 AbMat Situps