4 sets for quality
12/leg Bulgarian Split Squat
8 x Headstand Knees to Elbow
Rest as needed
Useless skills #2
Make a note of your achievements in 'Open Gym'
1a) Half-Kneeling Bottoms-up KB Press: 4 x 5 each. Rest 45s.
1b) KB Gorilla Rows: 4 x 6-8 each. Rest 45s.
– Goal: 4 challenging work sets
– Take 1-2 sets to warm-up.
Minute 1: 15 Hollow Rocks
Minute 2: 15 Hang Power Snatches @42.5/30
Minute 3: 15/12 Calorie Row
Minute 4: 15 Kipping Pull-ups
Minute 5: 50 Double/Single Unders
- Goal: Keep all intervals within 45s for the duration
- Some will be much quicker than others so use this "extra time" to recover.
Rx+: GHD Sit-ups & C2B Pull-ups
Push-ups: AMRAP 2 Max Reps.
3-Way Banded Shoulder/Lat Stretch x 30s each position.