Open Gym Workout 7: Power

Complete the workout as many times as possible in 5 minutes

• Cat-Cow4 reps

• 90-90 Transitions4 reps

• Walkout Pushup4 reps

• Low Squat T Spine Rotations8 reps

• Cossack Squats8 reps

• Glute Bridge Reachover4 reps

• OH Bowler Lunge8 reps

Rest 2 minutes between blocks

Rest for 2 minutes between blocks. Use lighter DB weights early in the workout. Heavier weights required for the push block later. Strive for 40-60%+ of bodyweight for heavier weights

• Block #1

  Core Strength = 7 minutes

  • Wallball Alternating Overhead Rotational Slams16 reps

  • High Side Plank Hip Raises16 reps

• Block #2

  DB AMRAP = 7 minutes

  • Dual DB OH Sit up8 reps

  • DB Racked Kneel to Stand8 reps

  • Hollow Body Up and Over20 reps

• Block #31 phút

  Functional Strength = 12 minutes

  • DB Mixed Loaded Walking Lunge (High)20 m

  • Low Plank1 phút

• Block #430s

  Push Superset = 12 minutes

  • DB Bench Press10 reps

  • Pushups10 reps

  • Bench Dips20 reps

  • Nghỉ 30s