30 Seconds
Easy Shuttle Runs
Quad Stretch
Knee to Chest
Solider Kicks
Shuttle Runs
Knuckle Drags
Side Lunge
Cradle Stretch
Shuttle Runs
Walking Samson
Walking Spidermans
Walkouts
Shuttle Runs
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Shuttle Runs
Side Shuffles
Skip for Height
Skip for Distance

Pigeon Pose: 1 Minute Each Side
Child’s Pose on Kettlebell: 1 Minute
Ankle Stretch: 1 Minute

Since we do not know what movements will come out for Friday’s workout, this is an opportunity for athletes to choose what they would like to do as opposed to programming movements that may or may not show up tomorrow. Athletes have the option to stick with the same movements each week or switch things up. There are pros and cons to both. Sticking to the same movements and creating a "mini progression" can be very helpful. If the movement athletes are working on come up in the Open, they may want to switch to something that hasn’t come up yet to get prepared for that. No right or wrong answer here.

Example of possible EMOM's:

Practice Option 1:
On the Minute x 20
Odd Minutes: 30 Sec. Double Under Practice
Even Minutes: 3-6 Handstand Push-ups

Practice Option 2:
On the Minute x 20
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk

Practice Option 3:
On the Minute x 20
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 10 Toes to Bar

Cardio Option 1:
On the Minute x 20
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups

Cardio Option 2:
On the Minute x 20
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees