1a) DB Split Squats: 3 x 8 each. Rest 30s.
1b) Inverted Rows – pronated grip: 3 x 12-15. Rest 30s.
1c) Russian Twist: 3 x 30 (total). Rest 30s.
- Goal: 3 challenging work sets going from 1a/1b/1c. Take 1-2 sets to warm-up.
14 DB Renegade Rows @50/35
14 DB Thrusters @50/35
14 DB Hang Power Snatch @50/35 (7 each side)
- Goal: 75% effort meaning go slower than you think. Perform movements UB so resting longer between each movement is okay.
- Rx+: 1-4 Bar Muscle-ups each round
Alternating DB Curls: 3 x 10 each. Rest 45s.
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.
Make a note of your achievements in 'Open Gym'