If you are signed up for The Open and are focused on performing well tomorrow, then today should be an active recovery day. Just get a light sweat and don’t do anything too taxing. i.e. stroke rate row

Mobility: Hips

Midline/Stability:

Every Minute on the Minute x 12min. Work for 30-45sec each minute

1- Copenhagen Side Plank R

2- Deadbugs*

3- Copenhagen Side Plank L

4- Paloff Press x 20sec each way

*Slow and controlled reps. Keep the lower back on the ground.

Conditioning:

Option 1)

Every Minute on the Minute x 20min

1- 1-1-2 Dumbbell Bench Press x 6 reps

2- 3 Strict Chin-ups + 15 Banded Straight Arm Lat Pull-downs

3- 15 Air Squats + 15-20sec Wall Sit

4- Row, Bike ,Ski, Run x 60sec

5- Rest

Option 2)

20min Stroke Rate Row