Warm Up:

:40 on :20 Off

Spider-Man Lunges

Alt. Box Step Ups

Kettlebell Deadlifts

Inchworm to Push Up

Lateral Box Step Ups

Plank Hold

Squat Hold

Coach Led Hip/Hamstring Mobility on Box

Skill:

Back Squats

Heavy 3 Rep Max

*Continuing to feed the legs throughout The Open, getting ready for another cycle!

*Use a spotter, hit that range of motion

WOD:

AMRAP9

2 Kettlebell Swings (53/35)

2 Box Jumps (24/20′)

4 Kettlebell Swing

4 Box Jumps

… increase by 2 reps until the finish

Workouts