WARM UP – MOBILITY
2 rounds of:
– 60s row (warm-up pace)
– hip and shoulder circles / dynamic stretch

WOD A
1) 2 rounds of:
30s KB arm bar right
30s rest
30s KB arm bar left
30s rest

2) 3 rounds of:
30s Active hang (hollow, tuck, or L-sit)
30s rest
30s elbows to hands planks (maintain hollow body, 15s leading with L/R)
30s rest

3) Every 30s x 10 sets:
1 Turkish get-up (Alternate between right & left each round)
– pick a moderate-heavy weight that you can maintain ideal form and positioning

WOD B
CRUISE IT OR BRUISE IT
Complete 5 rounds for total reps: (15 mins)
30s Row (Cals)
30s Ball Slam (30/20lb)
30s Burpees
– Rest 90s –

Big classes, partner up and alternate 90s work / rest intervals
Keep a running tally of reps through your 90s of work and record reps during your rest.

If you are completing the Open workout on Friday then treat this as active recovery and only give a 60-70% effort (and don’t worry about counting/recording reps)

ACCESSORY
Aerobic cool down (5-8 min on the bike at an easy pace)
10-15 min of mobility work

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