EMOM x 12 MINUTES
MIN 1 – :30 Cardio Choice* + :20 Wall Sit
MIN 2 – 5 DB Front Raise + Lateral Raise** + :20 Plank Hold
MIN 3 – 10 Air Squats + Dead Hang on rig
MIN 4 – 5 DBL DB Arnold Press + :20 Hollow/Tuck Hold
*Switch Cardio every round!
**1 Rep = Front Raise + Lateral Raise
EMOM x 25 MINUTES*
MIN 1 – :40 Cardio Choice 1
MIN 2 – :40 Barbell Curl to Press (Athlete Choice, Light)
MIN 3 – :40 Cardio Choice 2
MIN 4 – :40 Barbell Thruster (Athlete Choice, Light)
MIN 5 – :40 Static Hold (Athlete Choice)**
*Thursday’s during the Open are meant to be long, sweaty prep workouts for tomorrow’s test! The Barbell movements today are meant to be performed for QUALITY and not reps.
**Static Hold Options…
Plank
Side Plank
Hollow/Tuck Hold
Wall Sit
Deadhang
(No Measure)
15 Slow Arm Haulers
10 Cat/Cows
10 Alt. Groiners w/ Thoracic Twist
1:00 Child’s Pose
1:00 Rebound Pose
(No Measure)
