WARM UP
A. cross step x 2 lengths (1 each direction)
B. cossack insertion x 1 length (change direction halfway through)
C. low gate walk x 1 length
D. 30 sec passive hang on bars
E. trap 3 stick raises x 10 reps with 10 sec hold
F. either stall bar shoulder openers x 7 reps with 10 sec hold or kick up to handstand and bring butt to wall x 30 sec hold
2 sets (Start anywhere)
Rest day for CF Open Competitors
A. Take your 3 RM Back Squat and do 5 heavy singles at a higher weight. Go up with each set if possible. Rest 2 min
B. 3 Rounds for Time:
KB Swings x 20 35/55 lbs
Push Press x 15 65/95 lbs
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