Atherton & Cairns Open Gym

Active Recovery
This should not be a all out effort, 60% capacity is a good place to sit. It doesn’t matter if you don’t finish the reps in the minute!

EMOMx30min
1st – 200m run/15 cals
2nd – 10 Russian Swings
3rd – 10 Slam balls
4th – 10 Wall balls
5th – Handstand practice

Skills
EMOMx12min
1st – HSPU
2nd – Double unders

MCT
Conditioning
EMOMx21mins
1st – 100m run + 5 Russian Swings
2nd – 10 Ring rows + 3 Burpees
3rd – 5 Thrusters + 10 Situps