1a) Weighted Close Grip Chin-up: 5 x 3-4. Rest 60s.
1b) Weighted Bar Dips: 5 x 4-5. Rest 60s.
Scale: Add Weight, Bodyweight or Partner/Self Assisted (partner holds feet)
4 Rounds of:
100 Single Unders
30 Walking Lunges
20 Renegade Rows (total reps)
10 DB Push Press
*Athlete choice of DB weight today.
– 20:00 Cap
Seated Low Band Cleans: 3 x 10-15. Rest 60s
Make a note of your achievements in 'Open Gym'