15:00 to 30:00 EMOM
Time depends on your energy levels. Full of energy? Go for the full 30mins!
– 10-15 x Push-Ups
– 10-20 x Hollow Scissors
– 10-15 x Feet Together Squat
Make a note of your achievements in 'Open Gym'
1a) Close Grip Floor Press in Bridge: 4 x 5. Rest 30s.
– add a little weight each set.
1b) DB Split Squats: 4 x 8 each. Rest 30s.
- Goal: 4 challenging sets across for this superset. Take 2 sets to warm-up for both movements.
4 Rounds for time:
400 Meter Row/Ski/1+½Stairs
15 Overhead Squats @42.5/30kg
- Goal: UB Overhead Squats for ALL 4 rounds.
- 20:00 time cap
Glute March x 4:00 Max Reps
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.