8AM (gym is open 8 to 11 for open gym as well)
Endurance- Sprints
8-10 400m sprints on the post office road
or
6 500m sprints on the rower. rest to work ratio is 1 to 1 on the rower. This is a lot harder than looks as long as you are truly giving max effort each round.
9am- Mobility with Amanda
10am Chipper Saturday
Alternate between partners. One exercises whilst the other holds plate. Switch off whenever you want
Partner A:
- 100 Double unders (200 Singles)
- 50 Pull ups
- 100 Lunges holding slam ball (30/20)
- 50 weighted Situps with a slam ball 30/20
- 100 Slam Balls (30/20)
- 50 weighted situps with a slam ball
- 100 Lunges holding slam ball
- 50 Pull ups
- 100 Double unders
Person B:
Holds plate overhead (15 / 10 kg)
Open gym ideas-
Push, pull, flip, hammer
push the sled, pull the sled with a rope, flip the tire the length of parking lot, hammer a tire 40 times
or 100 DB snatches for time, alternating arms
or 10 minutes emom
Even 8 handstand push ups
Odd 12 pull ups