Open Season
Warm Up/Mobility
Warm-up
25/20 calorie Row (OR 250m Run)
10 hanging scap retraction
5 kip to swing
15 box step ups
10 V Push Ups
5 inchworms
10 hanging scap retraction
5 kip to swing
15 box step ups
10 V Push Ups
5 inchworms
1 set (at workout pace)
3 Toes to Bar
3 Burpee to Bar (6in)
2 Alternating Dumbbell Step Ups (at workout weight)
2 Handstand Push Ups
Metcon
Metcon (AMRAP – Reps)
Amrap 15
25 Toes to Bar
15 Burpee to Bar (6in)
25 Alternating Dumbbell Step Ups (1×50/35) (24"/20")
50 Handstand Push Ups
25 Alternating Dumbbell Step Ups (1×50/35) (24"/20")
15 Burpee to Bar
25 Toes to Bar
25 Toes to Bar
15 Burpee to Bar (6in)
25 Alternating Dumbbell Step Ups (1×50/35) (24"/20")
50 Handstand Push Ups
25 Alternating Dumbbell Step Ups (1×50/35) (24"/20")
15 Burpee to Bar
25 Toes to Bar
180 Total Reps
– If a min of 105 Reps cannot be achieved scale
– If a min of 105 Reps cannot be achieved scale
Finisher
Metcon
3 rounds:
10 Single Arm Dumbbell Sotts Press (Each Side)
10 Cat Cow Exercises
20 Supermans
10 Single Arm Dumbbell Sotts Press (Each Side)
10 Cat Cow Exercises
20 Supermans
Post Workout Mobility
2:00 Frog Sit
Strength
If Time Allows
Back Squat (10×2 @ 93%)
Front Squat (5×3 @86%)
Hip Activation