1) Max Rep Pull-ups
Rest 3:00-4:00 before moving to #2
2) Max Rep Chin-ups
– Intermediate: Self-Assisted
– Beginner: Ring Rows 4 x 10. Rest 60s.
4 Rounds of 40s work/20s rest:
a) Hand Release Push-ups
b) USA Swing (24/16kg)
c) Toes to Bar
e) Double Unders
- Don't stress about counting reps, just move well and sweat!
Banded Pushdowns: 3 x 30-50. Rest 30s.
Make a note of your achievements in 'Open Gym'