Make a note of your achievements in 'Open Gym'
3-4 Rounds of:
6 Close Grip Bench Press (challenging weight)
12 Rollback Triceps Extensions
25 Banded Triceps Pushdowns
No rest between movements, but Rest 3:00 after all three exercises.
10 Box Jumps w. step down (60/50cm)
200m Run/ 250m row
5 Minutes of Parasympathetic Breathing