20 x Reverse Lunges (10 per leg)
10 x Split Jumps (5 per leg)
20s-50s Lunge hold per leg
There is no rest between the movements, but after each round there is a rest of 1:30min-2min
50-100 x Crunches
Side Plank :40-1:40 (accumulate)
1) Sumo Deadlift or Trap Bar Deadlift: 3/5 x 3 @85% of 1RM Deadlift (either sumo or conventional.) Rest 2:00
– Goal: 3 warm-up sets to get to 80% and 5 perfect sets resetting on each rep, NOT TNG.
"Kiss the Sky"
12 DB Front Squat (50, 35)
– After 3RFT is complete REST 6:00 and then complete this workout again
*Score = 1st time
– Goal: HARD effort, with unbroken DB Front Squats. Less than 60s drop off from 1st time to 2nd time through the workout.
Barbell Glute Hip Thrusts with an empty barbell: 100 Reps for a burn!
– World's Greatest Stretch x 20-30s each pose
– Parasympathetic Breathing x 2:00
Make a note of your achievements in 'Open Gym'