- 25 Jumping Jacks hands touch behind
- 10 Jumping jacks forward and back
- 4 each side Lunge, elbow to ankle point
- 6 each side Single leg lateral lunge (push knee out)
- 10 swings Bend at hips and twist
- wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)
- arm circles (small, medium, large)
- wring the arms out

Every minute on the minute for 15 – 18 minutes
Minute 1 = 6 – 12, 10 Meter shuttle sprints
Minute 2 = 7 – 10, Deadlifts (athletes choose weight)
Minute 3 = 5 – 15, Toes to bar

*You can choose to scale this up or down based on your goals for the Open workout tomorrow