Push Jerk: 6 x 3 @70-75%, every 90s.
- reset on each rep.
- Option: 6 x 3, starting light and adding weight each set if form permits.
Minute 1: 8/5 Strict Pull-ups
(alternate between pronated and supinated grips)
Minute 2: 10 DB Rollback Triceps Extensions (on floor)
Minute 3: 20 DB Renegade Rows (same weight as Triceps)
Minute 4: 20m/arm Single Arm Farmer Carry @ heavy
- Rx+: 10/8 Strict Pull-ups
Banded Triceps Complex:
50 Supinated Grip Pushdowns
50 Banded OH Triceps
*Goal to do all 150 reps with minimal rest
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