WARMUP
2 ROUNDS
1:00 Row
5 Up-Downs w/4 Alt. Shoulder Taps*
10 KB Goblet SLOW Alt. Marches**
10 Straight Leg Sit-Ups
Into…
2 ROUNDS
1:00 Row
10 Glute Bridge-Ups
10/10 KB Side Bends
10 Butterfly Sit-Ups
WORKOUT
3 SETS FOR QUALITY*
1 min (30 sec per side) KB Suitcase Carry (Athlete Choice, Moderate-Light)*
750/600m Row
25 Up-Downs
25 Russian KB Swings
25 Sit-Ups
*Thursday’s during the Open are meant to be long, sweaty prep workouts for tomorrow’s test
-Rest 1:00 b/t Sets-
(No Measure)
COOL DOWN
FOR RECOVERY
2:00 Foam Roll Lats
1:00/1:00 Hurdler Stretch
1:00 Olympic Wall Squat
(No Measure)
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