WARM UP
GENERAL MOBILITY
10 Groiners w/ a Twist
10 Slow Cat/Cow
10 Alt. Hip 90-90s
6 Slow Jefferson Curls
8 Samson Lunges
Into…
2 ROUNDS
1:00 EZ Cardio
10 Good Mornings→10 Russian KB Swings
10 Deadbugs→10 Sit-Ups
20 Mountain Climbers→10 Up-Downs
6/6 Split Squats→10 Walking Lunges
:30 Plank Hold
WORKOUT
3 SETS FOR QUALITY*
3:00 Cardio Choice
25 Russian KB Swings (Athlete Choice)
25 Sit-Ups
25 Up-Downs
25 Walking Lunges
1:00 Plank Hold
*This workout is meant to be a movement flow/prep workout for tomorrow’s Open workout.
-Rest 1:30 b/t Sets-
(No Measure)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
15 Banded Upright Rows
1:00 Child’s Pose w/Lat Stretch
-Rest as Needed b/t Sets-
(No Measure)
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