Open Gym Options

Repeat a day you have missed!
Active Recovery & Mobility
x 2
20m Spider man
30 sec keg stretch
2min ES Lats
2min ES Iron cross
2min ES Twisted Cross
Quad & Adduct KB Smash
1km Row slow

Kipping Swings
Pull ups
Toes to bar
Knees To elbows
Muscle ups

Row Conditioning
21-18-15-12-9: Calorie Row
Rest :30 Seconds Between Intervals