SUNDAY OPEN GYM OPTIONAL WORKOUT March 3,2024

Group Warm up:

200 m run 

• 20 med ball chops
• 20 med ball jacks
• 20 band pull aparts
• 20 up/dwn dog
• 10 walkouts
• 10 groiner w/ t-stab
• 10 pvc pass throughs

Workout:5 Rds 30 work 20 rest 

• 30 sec sprint on bike/rope/ski
• double gorilla row
• 30 sec sprint bike/ski/rope
• suitcase lunges (double)
• 30 sec sprint
• thrusters

Core Finisher:

• 20 Mountain climbers on BOSU
• 20 Plank w/leg lift on BOSU
• 20 plank jacks on BOSU