1a) DB RDLs: 4 x 8-10. Rest 30s.
– done with two DBs
1b) DB Hammer Curls: 4 x 8-10. Rest 30s.
2) Plank Complex: 4 x 10s + 10s + 10s. Rest 30s.
– Side Plank + Elbow Plank + Side Plank.
AMRAP 10:00 ascending reps:
1 DB Man Makers @50/35lbs
60 Meter Run (4 x 15m)
2 DB Man Makers
60 Meter Run
3 DB Man Makers
60m Meter Run
And so on continuing in this fashion…
- Score is amount of manmakers completed.
Banded Triceps Pushdowns: 50-40-30-20-10, done AFAP.
- Unbroken sets. Adjust grip position on the band to get the appropriate challenge each set.
Make a note of your achievements in 'Open Gym'