Make a note of your achievements in 'Open Gym'
A) Build to a 1 rep max for each arm in 10:00.
B) Take a dumbbell '2 steps' lighter than your 1 rep max and make 20 strict press reps per arm as fast as possible.
Start every 4:00 for 6 rounds.
Row 20/16 cals
12 x Russian Swing
8 x Burpee Pull-Up
- Goal is to decrease your work time each effort. So start SLOW and build intensity each round.