WARM-UP

2-3 ROUNDS MOBILITY

4 Cat Cows

4 Yoga Push-Ups

8 Alt. Groiners

8 Kang Squats

Into…

AMRAP X 6 MINUTES

150m/100m Row

20 Single Unders

10 Alt. Forward or Reverse Bodyweight Lunges

5 Up-Downs w/ pause in the Plank

WORKOUT 

3 SETS FOR QUALITY*

100m KB Suitcase Carry (Athlete Choice, Moderate-Light)**

750/600m Row

1:00 Jump Rope Practice***

20 Up-Downs

20 KB Goblet Alt. Lunges

*Thursday’s during the Open are meant to be long, sweaty prep workouts for tomorrow’s test!

**50m w/ Right Arm, 50m w/ Left Arm.

*** Jump Rope Options…

Single Unders

Double Unders

Crossover Single Unders

-Rest 1:00 b/t Sets-

OPTIONAL COOL DOWN

10 MIN

ON A 10:00 RUNNING CLOCK…

Foam Roll or Stretch as Needed