The Open is almost here. Just 1 day to go!
1. 20 minute EMOM1st: 40s goblet squat hold2nd: 20 hollow rocks3rd: 40s bar hang4th: 20 supermans
1. 12 minute EMOM1st: 10 toes to bar2nd: 15 pull ups3rd: 3 muscle ups
2. 5 rounds for time:15 air squats15 push ups15 ab mat sit ups
1. For time:40 cal row30 deadlifts (100/75kg)40 cal assault bike30 power cleans (80/55kg)40 cal ski30 Shoulder to overhead (60/40kg)
1. EMOM 'til failure2 power cleans*Start at 60kg. Add 10kg each minute
2. 20 minute AMRAP50 cal row40 pull ups30 GHD sit ups20 box jumps10 KB swings (32/24kg)
Rest and recharge.
Get out of the box, and come back tomorrow to start the week the right way.