The Open is over. Back to regular programming. More time on the pull up bars and more time Squatting, Deadlifting, and pressing!
5 Minutes of slow bike or row-
20 Air Squats
20 Overhead Squats with a PVC
Grab a bar- Find a squat rack- Pair up with someone you can squat with
10×2 empty bar back squats
5 @ 40%, 5 @ 50%, [email protected] 60%, 5 @ 75%, 5 @80%,
LAST SET AS MANY REPS AS POSSIBLE 85% should be more than 5….
3 Rounds for time
30 Wall Balls
30 Double Unders
Immediately into 1000m Row OR 60/50 cal bike OR 800m run)