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
strength/skill
back squat
5@50%
5@60%
3@70%
3@80%
3×1@95%
rest 90s between sets
functional fitness
back squats 5×5
conditioning
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
5x
5 burpees
10 KB swings 16/12 kg
15 sit ups
rest 1min between rounds
stretch
shoulder extension
shoulder depression
death stretch
