On a bike or rower, complete 5 intervals of:
0:50 Easy
0:10 Hard

Then, complete 3 rounds not for time of:
5/5 Windmills
5/5 Cross-body dumbbell muscle snatch


EMOM for 10:00 (5 sets):
Odd: 10/8cal Row (easy)
Even: 40ft Handstand walk

A pull/push combo of two movements that we expect to see in the Open this year. Maybe not 40ft, but definitely 25ft.

When done, start a clock that will run for 20:00 for “Cindy”.



AMRAP 20:00
5 Pull-ups
10 Push-ups
15 Air squats

Your approach should be to move at an aerobic pace for the first two rounds and adjust based on how you feel. Then, attempt to hold that pace for the remaining 20:00.



2 Sets:
1:00 Foam roll lats
1:00 Prone lat stretch
20 PVC pass throughs

3 Sets of
Couch stretch sequence
0:20/0:20 at each
*Couch stretch elbow to foot
*Couch stretch upright
*Couch stretch hip away from foot
*Couch stretch reach for wall

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