A) 5 x 5reps; rest as needed
1+½ Pike Push-Ups
– Make it tough by adding deficit (books under hands) or by going slower
B) 15:00 AMRAP
30 Hollow Scissors (L+R = 1)
30 Bodyweight Triceps Extensions
Make a note of your achievements in 'Open Gym'
Front Squat: Build to a 1RM in 10 sets. Rest 2:00
- Goal: Build to a new 1RM exceeding old 1RM by small margin. This was last tested on 11/4.
- Option: 5 x 5 moderate weights. Rest 90s.
7 Power Snatch @42.5/30kg
10 Wall balls @20/14
10 Alt. DB Snatches, 10 Wall balls. Both light weight.
Glute March x 100 Reps. Rest as needed.
*Every time you stop complete a 20s wall sit hold
Rock back adductor stretch x 60s each side