During the Open they are programming lighter work on Wednesdays, recovery on Thursdays, and then group doing the open workout on Fridays.
WARM
std warmup (I missed most of it, arriving late. tsk!)
MAIN
A. do all of the following, in any order at 75-80% effort
5 min row
5 min airdyne
4 min DUs
4 min situps
3 min step ups (24")
3 min ball slams (30#)
2 min plank hold
2 min hollow rock
I added:
B. BarMU attempts (3, all failed)
C. MUNegatives on rings (2x2)
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