GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 External Obliques opener variation: leg raises
5 PVC prone lift offs
5 Goblet squat @ tempo 3 sec down

STRENGTH/POWER
3 sets of:
10 Barbell hip thrust https://www.youtube.com/watch?v=LM8XHLYJoYs
100ft Double kettlebell front rack carry

3 sets of:
50 Meter sled push 200/120
7 Sandbag squats + 30ft sandbag carry (heavy)
100ft Farmers carry
[i]Rest as needed between sets [/i]

1000 Meter row

Tips for a Successful Open Workout 

Here are some tips that will help you perform your best:

• Meet Movement Standards: review the open workout video and make sure you understand the movement standards. Stay smooth and make every rep count!
• Warm-up properly. We will have a group warm-up posted, but it is the minimum you should be doing. We all have mobility issues that need to be addressed and you should prime your nervous system with dynamic movements and a high heart rate.
• Plan your approach. Know your strengths and weaknesses in each workout. Plan your rep schemes and rests. Ask a coach if you need help with this!
• Breathe. Don’t stress out. You may feel some anxiety, but channel it to work in your favor.

Let’s do this!