1) Zercher Box Squat: 1RM. Rest 2:00
- Start by performing 3 sets of 3 adding weight each set then start your sets of 1 around 8 singles to build to the daily max.
- Use a box around parallel
- We performed a 2RM on 18th Dec
- Beginner: 5 x 5, adding weight if form permits. Rest 2:00
400 Meter Run / 1 x Stairs
Remaining time: Max Bear Thruster @ 60/42.5kg
- Squat Clean Thruster + Back Squat Thruster = Bear Thruster
- Score = total reps.
- Beginner Option: [DB Man Makers](
1a) Zercher Goodmornings: 3 x 10 (Light). Rest 30s.
1b) Low Band Reverse Abs: 3 x 10. Rest 30s.
Make a note of your achievements in 'Open Gym'