Hey Justin, the first Open workout is released tonight…
Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
15 strict press/push press
5 inchworms w/up and down dog
Mobility
Banded shoulder mobility
Strength
A1. Push press – 6×3@75% of 2/1
A2. Banded face pulls – 6×12
*upper body speed day
Like yesterday, make sure you understand the difference between lifting today for strength and lifting today for speed. Change your approach and work on moving that barbell as fast as you can. Focusing on putting reps together with no rest between reps.
WOD
“Born Again”
100 cals AB
100 cals row
7 synchronized burpees E2:00
*workout starts with burpees
As soon as the clock starts both you and your partner must do 7 synchronized burpees. You will have the rest of the time to work on accumulating calories. Then every 2 minutes you must do the same until you have earned 100 cals on the bike and 100 cals on the rower. You can do this workout in any order, so decide which you hate more and attack that one first.
