2021-10-17 ***Morning Open Gym



***Morning Open Gym = 7:15am onwards (normal time)*** ***Afternoon Open Gym = 4pm onwards***

Fitness Option Metcon:
AMRAP In 16 Minute Of:
20 Kettlebell Swings – 24kg/16kg
16 KB Goblet Reverse Lunges
12 Burpees


AB Finisher:
3 Rounds For Quality:
20 Weighted DB Sit-Ups – 22.5kg/15kg
Max Plank Hold


4 Sets of the Following Superset:
10 Barbell Hip Thrusts
20 Seconds Max Reps Jumping Lunge

On the 4th Set, Complete MAX REPS of Barbell Hip Thrust Before Completing the Jumping Lunges


Deadlift
3-3-3-3-3

EMOM for 7 Minutes Complete:
1: 9/7 Cal Bike
2: 12/10 Cal Bike
3: 15/12 Cal Bike
4: 18/15 Cal Bike
5: 15/12 Cal Bike
6: 12/10 Cal Bike
7: 9/7 Cal Bike

Rest 5 Minutes then Repeat

Reduce Cals if required. Add Cals if Required

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