1a) Half-Kneeling Landmine Press: 4 x 8 ea. No rest.
1b) Shoulder Width Grip Pull-ups: 4 x 6. Rest 60s.
Options: Band Resisted Pull-ups, strict, self-assisted, ring rows
- 4 challenging work sets each exercise
Every 4:00 x 4 sets:
RX @ 42.5/30kg
20 Hang Power Cleans
20 Front Squats
20 Push Presses
- Score = slowest split, so aim for consistency or a fast finish!
- Scale so you are getting 2:00 rest per round, every round.
Rusin Triset x 2-3 rounds. No rest.
1a) Banded over and back x 10
1b) Banded Facepull-apart x 10
1c) Banded Pull-apart x 10
Oscillatory foam roll lats x 60s each.
Make a note of your achievements in 'Open Gym'