Minute 1: Double KB OH Carry x 20-30m
Minute 2: 12/8 Ring or Bar Dips or Box Dip
Minute 3: 10/6 Strict Pull-ups or Ring Rows with pause x 10-12.
ODD MINUTES: Strict Press Variation (:40 work)
EVEN MINUTES: Core work of your choice
Strict Press Options
Barbell /Dumbbell /Kettlebell
1 Arm / 2 Arm / Alternating
Standing / Kneeling / Seated / Z-position
Are you excited for the CF Open this year?
DB Pull-overs: 4 x 10. Rest 60s.
*between sets complete 10-15 Banded Hammer Curls
Make a note of your achievements in 'Open Gym'