I would like to take a moment to congratulate all of you who participate in the 2019 Open. You may not realize it but its a very badass thing to take part in. You are doing the same competition as some of the best athletes in the world. First-time Openers get a special ovation for taking that leap of faith and kicking ass in a competition you really have no idea whats comin at ya. Bravo!!!
10 Cal Bike/ski/ (or 15 Burpees)
20 Cal Row
30 Double Unders
400m Farmer Carry with 1 KB (70/53 suitcase carry, 35/26 Waiter Carry)
*If possible, switch every other round to an overhead carry. You may need to go a little lighter, but it's great core stabilization and isometric shoulder strength.
*Try not to lean to one side or the other on the single arm carry. Fight to stay even and you will get a better core workout. It's also the purpose of the single arm carry.
*If there are any movements you really want to work on, you can sub out the farmer carry for a "goat" movement for 2-3min. each round. You can only do this option if KNOW what you want to do.
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