THURSDAY 19 JULY 2018

OPEN GYM
SKILLS
STRENGTH
MOBILITY
CATCH UP
MUSCLE BEACH WOD

AEROBIC
2000M ROW
1 MILE RUN
2000M ROW

ENDURANCE
0-25 MIN
21 THRUSTER
400M RUN
21 PULL UP
21 OVER HEAD SQUAT
21 PULL UP
400M RUN
21 THRUSTER

25-45 MIN
5 ROUNDS
25 SECOND L SIT HOLD
3 CLEAN AND JERK

45-COMPLETION
9-6-3
HANG SQUAT SNATCH
BOX JUMP

Thursday 19/7/18 Post workout mobility
Muscles targeted – All of them
Saddle eagle [R] – 1 min [L] – 1 min
Puppy dog – 2 mins
Twisted cross [R] – 1 min [L] – 1 min
Seated cross shin [R] – 2 mins [L] – 2 mins
Standing straddle – 2 mins
Lizard [R] – 1 min
Into twisted lizard [R] – 1 min
Lizard [L] – 1 min
Into twisted lizard [L] – 1 min
Half saddle [R] – 2 mins [L] – 2 mins
Half front split [R] – 1 min [L] – 1 min
Rest 2 mins

Please ask me if you are unsure about any of the stretches/poses. Message on Facebook or give me a shout in the gym if you see me!