Today will feature some single arm DB or KB work. This is programmed specifically to prepare athletes for the upcoming Open. The workout will start with a 1000m Buy in row. Hold a steady pace throughout, matching your 500’s. Then you will move immediately into Single Arm Burpees and Single Arm Lunges. The first 5 burpees will be done with either the right or left hand then switching to the other for the second 5. Lunges will be done alternating legs and switching arms after 10 reps. There will be an optional finisher with strict toes to bar and sit ups.



1000m Row

Immediately into…

10 Single DB Burpees (50/35)|(35/25)

20 SA OH DB Lunge

40 Double Unders