10 seconds Hollow Hold
10 Alligator Rolls
10 seconds Superman
1 minute Rest
B) Get fresh air at least for 30minutes
Farmer Carry: 4 x 100 Meters. Rest 60s.
– Goal: Heavy AF with good posture.
AMRAP 18 with a partner:
18 Box Jump Overs (24, 20)
18 Cal Row
18 Kipping Handstand Push-ups
*ALL WORK is split as needed with one person working at a time.
– Goal: 5+ Rounds at a tough pace.
Rx+: Strict HSPU
Zottman Curls: 4 x 10. 3s descent. 45s rest.
Three-way Thoracic Spine Foam Roll x 30s each position.
3-Way Banded Shoulder/Lat Stretch x 20-30s each position.
Make a note of your achievements in 'Open Gym'