Fox River Strength and Conditioning – Open Gym
Warm-up
Warm-up (No Measure)
Run 200
10 Squat Thrusters
Run 200
Then, Hang Clean and S2OH practice
Strength
Single Arm DB Push Press (4 x 6 r30)
Bulgarian Split Sqaut (4 x 6 r30)
Front Rack Barbell
Metcon
Metcon (Time)
For time:
50-40-30-20-10
Double Unders
25-20-15-10-5
Hang Power Clean + S20H (95, 65)
Extra Credit
Make up an extra credit session from this past week of your choice. This should be based off of YOUR individual weaknesses.