SUNDAY HAPPENINGS

Open Gym is always going on from 11-1 p.m. Work on skills, go at your own pace, or catch a workout you missed. All we ask is that if a coach/staff is training someone, they have priority over spaces and equipment. And if you’re doing something sketchy, we will ask you to stop if your safety is at risk. But the gym is open and available to you during this time. So get some!

We also have MVMNT Mobility at 11:30 a.m. This Sunday, we’ll do our flow (with a spinal focus) and close out with a 15-20 minute CORE Challenge. Beginners welcome.

Lastly, how’s your spine? Beyond Chiropractic and Mario will be hosting a spinal health workshop. It starts at 1 p.m. (on Sunday) and is FREE.
Learn how to move and be healthier with us!

Warmup
0:00 – 12:00
Super Dynamic Warmup
Instructor Mobility

12:00 – 20:00
Workout Specific Practice

Conditioning
20:00 – 60:00 (40 minutes)

“Oktoberplein”

3 Rounds:

Jump Rope
25 Lateral Lunge to High Knee – Right Leg
25 Swings
25 Lateral Lunge to High Knee- Left Leg
25 Swings
25 Reverse Lunge to Skip – Right Leg
25 Divebomber Push-ups
25 Reverse Lunge to Skip – Left Leg
25 Prone Y’s
25 Prone T’s
50 Crab Kicks

L4 – 100 DUs, 32/24k
L3 – 50 DUs, 28/22k
L2 – 200 Single Unders, 24/20k
L1 – 150 Single Unders OR 90 Seconds Quick Feet, down-dog pushups, marching crab