0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-44:00 Transition to Workout

44:00-55:00 Workout

55:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds

5 Infant Squats (VIDEO)

20 Russian Twists (10 each way)

Lower Body Strength:

Warm-up sets

EMOM 3:

1 Pause Back Squat + Back Squat @50-60%

Working sets

Every 2 minutes for 12 minutes (6 sets):

Back Squat Complex

2 Pause Back Squats +

1 Back Squat

*65-75%

*solid 3-second pause at the bottom of the pause back squat

Workout:

AMRAP 11:

22 Russian KB Swings

22 Push-ups

200m Run

*Pace Goal: 4-5 Rounds of each

*Yes, we did just run Saturday, everyone will be fine :) Running is great during the Open…it won’t be in the workout (unless it’s a shuttle), it can help your legs recover, good way to push some cardio without doubling up on machines during the week

*Swings: push to stay unbroken

*Push-ups: 2-3 sets, be smart. When they go, they go

*Run: 1:15 or less, adjust accordingly

Beginner: 26/18, knees or hands elevated push-ups

Scaled: 35/26, knees or hands elevated push-ups

Rx: 53/35