1a) Single Arm DB Floor Press in Bridge: 4 x 6-8 ea. No rest.
– slightly heavier than last week
1b) Inverted Rows: 4 x 10-15. Rest 60s.
– same as last week
5 Rounds for Time
15 DB Push Press @50/35lbs
15 Box Jumps w. step down @61/51cm
15 Toes to Bars
- Goal: Complete all work in 2 sets or less.
- This should be 80-85% effort.
- Rx+: Add 1-3 Ring Muscle-ups after each round
- 16:00 Time Cap
Reverse grip banded triceps pushdown: 3 x 25. Rest 60s.
Parasympathetic Breathing x 15 breaths – 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom
Make a note of your achievements in 'Open Gym'