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Don’t forget to tune in tonight to see the live announcement of 18.2 and see what your Friday will look like!!

As with last week and Thursdays going forward during the Opens, today is an Active Recovery or a Rest. If you are staying out of the gym, get outside, go for a walk, easy jog or bike ride. Get a little sun and boost Vitamin D levels.

If you are coming in to the gym….

Spend first 8-10 minute doing Foam Rolling work and mobility drills, then…

3 rounds, not for time:
1:00 Easy Row
3 Strict Pull Ups or Ring Row
6 Spiderman and Reach,
9 Slow Air Squats
12 AbMat Sit-Ups


3 Rounds, not for time:
200 meter easy run
3 Divebomber Pushups
6 Box Jump Ups, step-downs
9 PVC Overhead Squats
1 x 30 second Samson Stretch each side

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