Push Jerk: 5 x 3 @75-80%, every 90s.
- reset at shoulder each rep.
4 Rounds; go every 6:00
8/5 Strict C2B Pull-ups
20 DB Alt. Step-ups @35/25lbs + 'low' box
25/20 Calorie Row / Stairs / Ski / 20/17 x Assault Bike
- Goal is to maintain pace across all 4 sets, so start a bit safe.
Banded Back Complex:
50 Banded Facepull-aparts
50 Banded pull-aparts (supinated grip)
*Goal to do all 150 reps with minimal rest
Make a note of your achievements in 'Open Gym'