Flow

Remember although the day of training is low intensity for some, it doesn’t have to be for all. Many of you will skip the gym all together. There is nothing wrong with either of those things. BUT if you plan on crushing the Open workout that will be programmed tomorrow for the gym during classes then don’t go crazy hard. Use today as a change or variance of intensity.
Enjoy.

“Flow”
Single Under x 100
Farmer Carry x 60 yards (single arm) 70/53
Lateral Box Step up and over x 20
Evile Wheel x 10
Hip Extension x 20
(banded good mornings is best scale for bigger classes or people scared of GHD)
Bottom Squat :30
Supinated Dead Hang :30
Bike 20/15 cals
30 minute amrap