Overhead Squat: 3RM. Rest 2-3:00.
– 6-7 sets progressively adding weight each set.
– Not maxing? Perform sets of 5 adding weight if form permits.
As many rounds/reps as possible in 10 min of
- 10 Deadlift 100kg/70kg
- 20 Wallball 9kg/6kg
1a) Single Arm Plank: 3 x 15s. Rest 30s.
1b) Banded Pull-Throughs: 3 x 50. Rest 60s.
Make a note of your achievements in 'Open Gym'