Open Gym Workout 5: Foundational

• Cat-Cow4 reps

• Bootstrapper4 reps

• Walkout Pushup4 reps

• Lateral Lunges8 reps

  per leg

• Glute Bridge Reachover8 reps

  per leg

Blocks last approximately 10 minutes. Alternate couplet intervals for 4 rounds. 60 second high-intensity intervals with 20 second rests. Quick transitions (30-60 seconds) to the next set of zones

• Odd RoundsSpeed Skaters1 phút1 phút
• Even RoundsKB Reset Swings1 phút1 phút

Blocks last approximately 10 minutes. Alternate couplet intervals for 4 rounds. 60 second high-intensity intervals with 20 second rests. Quick transitions (30-60 seconds) to the next set of zones.

• Odd RoundsAlt Plyo Step up1 phút1 phút
• Even RoundsRow Sprint1 phút · RPE 91 phút

Blocks last approximately 10 minutes. Alternate couplet intervals for 4 rounds. 60 second high-intensity intervals with 20 second rests. Quick transitions (30-60 seconds) to the next set of zones.

• Odd RoundsArms Only Sled Pull1 phút1 phút
• Even RoundsTreadmill Sprint1 phút · RPE 91 phút

Blocks last approximately 10 minutes. Alternate couplet intervals for 4 rounds. 60 second high-intensity intervals with 20 second rests. Quick transitions (30-60 seconds) to the next set of zones.

• Odd RoundsSki Erg Sprint1 phút · RPE 91 phút
• Even RoundsLow Plank1 phút1 phút