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Thurs mar 21 - open prep

Spend a lot of time today focused on recovery. Tomorrow is the last day of the open and we want you to go out with your best performance! We have worked hard over the last 5 weeks and now we are here. If you need this day to completely rest, take it. If not, come in and move through this short, recovery workout and get yourselves primed and ready for tomorrow!


Warm-up:

OH T-Spine Opener x 2min Pigeon Stretch x 3min/side Banded OH Distraction x 2min/side Banded Spiderman Stretch x 2min/side


Sweatfest:

Bike Tabata x 8 rounds

20 sec on / 10 sec off @ about 75%


4 Rounds

500m Row

25 squat thrusts (burpee no push-up)

400m Run

**just move continuous through this


Finish off today with 20-30 minutes of deliberate stretching or foam rolling. Give love to any parts of your body that need it.

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