February 9, 2018

2 Rounds of:
:30 Air bike
5 External Obliques opener variation: leg raises
5 T – spine opener
5 PVC prone lift offs
5 Goblet squat @ tempo 3 sec down

3 sets of:
5 Overhead squats RX+185/125; RX 135/95; Master 55+ 105/45 (modification:

front squat)
50ft Barbell overhead walking lunge RX+ 105/75; RX 95/65; Master 65/35 (modification: front rack)
50ft Kettlebell mixed overhead carry

2 Sets of
5 Barbell hip thrust

2 sets of
10 Dumbbell hang squat cleans
10 Handstand push ups (dumbbell strict press)

1 set of:
10 each arm extension
10 each arm flexion
10 each arm internal rotation
10 each arm external rotation
10 each arm kneeling adduction
10 each arm abduction

Final Open Prep Course

Join us tonight at 5:15 PM for butterfly pull-ups and muscle-ups (bar and


And don’t forget to register for the Open at We’ve got more than 20 people signed up so far!


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