Atherton & Cairns Open Gym

Repeat a day you missed!

Active Recovery
“On The 2:00” x 3 Rounds (18:00):
A) 15/12 Calorie Row, 7 Power Snatches, 7 Overhead Squats
B) 15/12 Calorie Row, 15 Sit-Ups, Twisted Cross Stretch
C) 15/12 Calorie Row, 7 Thrusters, Iron Cross Stretch
Use an empty Barbell

Skills
EMOM x 15min
1st-200m Row
2nd-10 Super man rocks
3rd-30sec Handstand Practice

Bike Conditioning
5:00 On, 2:30 Off
4:00 On, 2:00 Off
3:00 On, 1:30 Off
2:00 On, 1:00 Off
1:00 On