Core Work

4 rounds
20 (total) marching glute bridge (https://youtu.be/Zc_-HCA3G2o)
15 weighted v-ups

Single Arm KB Shoulder Press

4×8 (each arm)

– As heavy as possible without letting your back hyper extend.
– Superset with 30 second plate holds (per arm). As heavy as possible without dropping the plate.
– Score is weight of KB, record weight of plate in notes.

Metcon

12:00 AMRAP

10 thrusters (95/65)
50 double unders (150 singles)
10 bar-facing burpees

The Open is about 30 days away! Good time to learn doubles…