Fox River Strength and Conditioning – Open Gym
Warm-up
Warm-up (No Measure)
Dynamic Warm-up x 8:00
Then,
Foam Roll 10 passes each
– Lats
– Quads
– IT Bands
– Thoracic Spine
Strength
Overhead Squat (6 x 3 r90 )
From the floor
Metcon
Metcon (Time)
3 RFT:
15 Calorie Row
15 Thrusters (95, 65)
Rest 5:00
3 RFT:
15 OHS (95, 65)
15 Calorie Assault Bike or Row
20:00 Cap