1) Front Box Squat – Regular Stance: 6 x 3 @85%, every 60s.
– If no 1RM Front Box Squat use 70% of 1RM Front Squat
2) Single Leg Box Jumps: 6 x 3 ea. Rest 60s after both sides complete.
4 Rounds – not for time:
Unbroken 100m Farmer Carry @32/24kg
25 Russian Swing @ 32/24kg
25 Goblet Squats @ 32/24kg
Rest as needed.
*If you put the KBs down during the carry head to the wall for a 1:00 Wall Sit Penalty!
– 20:00 Time Cap
Single Leg Banded Hamstring Curls: 3 x 30-50 ea. Rest as needed.
Make a note of your achievements in 'Open Gym'