Warm Up:
2-3 Rounds of:
10m Banded Side Steps
8 Kang Squats
6/6 Reverse Lunges
6 Glute Bridges
4/4 Single Leg Deadlift

Strength (Lower Body)
3 Super Sets of:
12/12 Front Rack Single Leg StepUps
10 Tempo Front Squats
40 sec. Arch Hold

„Open Wod 20.1“
10 Rounds for Time: (time cap: 15 minutes)

8 Ground to Overhead
10 Bar Facing Burpees

Home Gym Edition:
10 Rounds for Time: (time cap: 15 minutes)
8 Odd Object Ground to Overhead
10 Bar Facing Burpees

Weekly challenge: 100 Double Under OR 300 Single Under for Time!

Todays Notes: 3 Steps to successful Open
1. make a game plan before you start the workout:
– How hard do i want to push today? 1-10
– How many rounds am i able to get?
– What will be my average time per round?
– How much rest do i need in this Workout?
– When do i rest and how long?

2. Work at a hard pace – transition straight into the next excercise
– keep your focus and stick to your plan
– keep your movements clean
– Note your times on every round!
3. Feedback
– How hard did you push? 1-10?
– Could you keep your constand pace?
– Did you achieve your goal?