Open Gym:

• 3pm – 4pm
  

Daily Challenge: “Overhaul”

Format: Extended Warm-Up + 20 Minute Circuit + Extended Finisher

Extended Warm-Up:
3 x 8 Plate External Rotations
3 x 8 Push Press
20 Minute Option

20 Minute Option 1: STRENGTH

3 Rep Snatches of any variety for 20 minutes.  Heavy.  Focus on strength and technique.

20 Minute Option 2: CIRCUIT
5 Snatch (any kind)
10 Goblet Squats
5 Burpees
80m Run

Finisher: 800m run with KB

P360 Outdoor: “Failure to Launch”

Format: Partner Circuit, 25 Minutes + Core Blast

100m x 2 Sled Sprints/Plank
24 clock lunges/MB side slams
45′ Wall Sit/ Burpees
150m Run/Push-Ups

Core blast, 4 Rounds
20 Sit-Up Twists
20 Spidermen
20 Cannonballs
20/side Sidewinders