Thursday Mar 3

Pre Opens Cardio

Warm Up

3 Rounds

60 Sec C2

10m Bear Crawl

10m Spiderman Lunge

5 Box Step up/Box Jumps


Work up to weight of KB or Sandbag




4 min C2/Echo

4 min Burpee to Target or Burpee Pull Up

4 min C2/Echo

4 min Sandbag/KB Carry

4 min C2/Echo

4 min Burpee Box Jump Over

4 min C2/Echo


Score is C2/Echo Cals



3 sets

30 Sec Glute Bridge march

20 Prone Banded Hamstring Curls

Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …

Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …

Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row  Specific 3 …

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