Atherton & Cairns Open Gym

“OPEN GYM”

Do a Missed day!
Active Recovery & MOB
x2
1km Row
2min Keg Stretch
2min Banded Shoulder Stretch ES
2min Lat Smash ES
2min Lat Stretch ES
2min Forearm Smash ES
2min Quad & Adduct Smash ES
2min Hammie Smash ES
2min Planta Smash ES

Skill EMOM x 14
Muscle ups
1st – 1 Pull up + 1 Toes to Bar + 1 Chest To Bar PU
2nd 3 Attemps Bar Muscle up

Kipping Swings and Pull ups
1st – 5 Hollow Rocks + 5 Super-man Rocks
2nd – 5 Kipping Swings / 3 Attempts @ PU/C2B

Row Conditioning
On the 0:00 – 50/35 Calorie Row
On the 4:00 – 30/24 Calorie Row
On the 7:00 – 30/24 Calorie Row
On the 10:00 – 15/12 Calorie Row
On the 11:00 – 15/12 Calorie Row
On the 12:00 – 15/12 Calorie Row