1) Speed Back Squat + Heavy Set:
4 x 5 @50%, every 60s.
3 x 2, up to a heavy set. Rest 2:00
- Last set should be around 85-90% of 1RM.
2) Seated Dynamic Box Jumps: 20-25 Total Jumps. Rest 60s.
4 Rounds of:
20s Max Reps Squat Cleans 70/47.5kg
- Score total reps
1a) Banded Pull-Through: 3 x 12-15 (2 Count Glute Squeeze). Rest 30s.
1b) Bird Dog: 3 x 4 each (2 count glute squeeze). Rest 30s.
2) Ab Circuit: 4 x 20s Max Reps Russian Twists. Rest 40s.
Make a note of your achievements in 'Open Gym'