Open Gym Workout 9: Foundational

• Cat-Cow4 reps

• Bootstrapper4 reps

• Walkout Pushup4 reps

• Lateral Lunges8 reps

  4 reps each leg

• Glute Bridge Reachover4 reps

  4 reps each leg

• Round #1

  Couplet

  • DB Reverse Fly10 reps

  • DB Bent Arm Lateral Raise10 reps

• Round #2

  Couplet

  • Sandbag Walking Lunges20 m

    Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges

  • Sandbag Jump Squat10 reps

• Round #3RowErg1:15 · RPE 81:15Thay bằng: SkiErg
• Round #4KB High Windmill1:151:15

Complete each interval sequence 3 times. Work the full 75s interval. Couplets alternate between 2 exercises for the entire duration

• Round #1

  Couplet

  • Wallball Pullover Situp10 reps

  • Hollow Body Rock10 reps

• Round #2

  Couplet

  • DB Hang Clean10 reps

  • DB Bent Over Rows10 reps

• Round #3SkiErg1:15 · RPE 81:15

• Round #4

  Couplet

  • Narrow pushup10 reps

  • Burpees Chest to Floor5 reps