Fox River Strength and Conditioning – Open Gym
Warm-up
Warm-up (No Measure)
21/18 Calorie Row OR 15/12 Calorie Bike at a moderate effort Then,
10 DB Split Squats each side
10 1-Arm KB Row w. rotation
90 ft. Bottoms-up KB Carry each
10 Single Leg RDLs (w. KBs or DBs)
15s RKC Plank
Weightlifting
DB SS and KB row – Superset
KB Carrry and RDL – Superset
All 8 on each side
DB Split Squat (3 x 8)
Single Arm KB Row w/Rotation (3 x 8)
Bottoms-Up KB Carry (3 x 90Ft)
Single Leg DB RDL (3 x 8)
Metcon
Metcon (Time)
4 Rounds of:
21/18 Calorie Row or 15/12 Calorie Bike or Ski Erg or
400 Meter Run
Rest 2:00
*During rest interval complete: 30 Easy Single Unders
15s RKC Plank