Pick your poison from the 3 options below. Each minute contains all the movements!
Level 1: 2 push-ups, 5 squats, 2 burpees
Level 2: 6 push-ups, 10 squats, 3 burpees
Level 3: 10 push-ups, 12 squats, 3 burpees
Hot tip: you need to have at least 20s to recover in the end of each minute
For time with a partner:
42 Power Snatches (135, 95)
42 Power Clean + S20H (135, 95)
– Goal: Start slow and pick up speed, your splits on the rower for the final 2k should be no more than 5s slower than your first 2K. Sets of 3-5 reps on the barbell movements with great technique.
30:00 Time Cap
Zottaman Curls: 4 x 10. 3s descent. Rest 60s.
– 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'