Wednesday 02/02/22

“Active Recovery/Open Gym”

“ERG Party”



Calorie Ski ERG
Calorie Bike ERG

Calorie Row ERG

1 Round of

10 Hollow Rocks

20 Banded Pull Throughs

30” Plank Jacks

40ft each arm Bottoms Up Kettlebell Waiters Carry


3 Rounds

30” Med-Ball Turkish Sit-up

30” Med-Ball Russian Twist

30” Med-Ball Abmat Sit-ups

Rest as needed


Clean 2xPVC/1xBarbell Optional

Burgener Warmup + Press Warmups

3 Down and Finish (Speed thru the middle)

3 Elbows High and Outside (Keep the bar close)

3 Muscle Cleans (Strong turnover)

3 Clean Jump Lands 2-4-6 (Footwork)

3 Clean Drops (Footwork)

3 Shoulder Press

3 Push Jerks

3 Split Jerks

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