Monday 2-11

Consider this your daily reminder to sign up for the Open!

warm up
Run 2 laps
Do about 10 in each direction of each of the following.
wrist circles
elbow circles
shoulder circles
hip circles
knee circles
ankle circles

back squat
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rest 90s between sets

functional fitness
back squats 5×5

Secret Service KB Snatch Test
Complete as many reps as possible in 5min of 1 arm KB snatch. You may switch arms once in the 5min. The standard is a 24kg KB.

functional fitness
5 burpees
10 KB swings 16/12 kg
15 sit ups
rest 1min between rounds

shoulder extension
shoulder depression
death stretch