Overhead Squat: Build to a heavy set of 3 or 3RM. Rest 90s-2:00.
– Option: Use an empty/light bar or PVC and perform 4 x 8. Rest 90s.
- 1000 m row
- 50 thruster 45/35lb or 20/15kg
- 30 pull-ups
Banded Pull-through: 3 x 25. Rest 60s.
Make a note of your achievements in 'Open Gym'