Close Grip Floor Press: 4 x 6 @60% of Last Friday. Rest 90s.
- Between work sets complete 10 DB Hammer Curls
20 Minutes on the clock:
Buy in: 400 Meter Single Arm Overhead KB Carry @ 24/16kg (alternate sides evenly)
Remaining time Max Rounds of:
4 Strict HSPU
8 C2B Pull-ups
12/9 Calorie Bike/Row/Ski/1 x Stairs
- sHSPU Options: Floor, 1-3 white pads, box pike push-ups, pike push-ups, regular push-ups
- kCTB Options: 4-8reps, kipping pull-ups, :16 Chin Over Bar Hold + 16 Kip Onlys, Ring rows with pause
Banded Back Complex:
50 Banded Pulldowns
50 Banded Facepull-aparts
50 Banded Pull-aparts (supinated grip)
*Goal to do all 150 reps with minimal rest
*Same as 4/9. The goal today is complete this work faster than before.
Make a note of your achievements in 'Open Gym'