GROUP WARM-UP
2 Rounds
:30 Row
5 foam roll wall slides
5 Handstand push-ups (5 dumbbell push press)
20 Double unders (20 singles)

METCON
For time:
1500 Meter row
100 Double unders (150 singles)
40 Handstand push-ups (modification: 40 dumbbell push press) Intermediate/Master55+ 25 HSPU
20 Deadlifts RX 245/170; Intermediate 205/135; Master55+ 185/125
Heats of 10 every 5 minutes

ALTERNATE METCON
1000 Meter row
100 Singles
20 Dumbbell push press
15 Deadlift or 15 kettlebell swings

MIDLINE
3 sets of:
8 each way stir the pot
:20 each side plank left then right

MOBILITY
1 sets of:
2:00 each side lizard stretch
1:00 frog stretch

Better Breathing in a Workout

Leading up to the Open, I will be sharing advice ranging from breathing to nutrition to mindset and more. This information is meant to not only help those competing, but all of our athletes. Today’s post focuses on breathing, an important, yet overlooked, element of athletic performance. The

video is from the head coach of Brute strength and I think he does a great job simplifying how to become more efficient at breathing by giving a tip on how to clear CO2.