1a) Shoulder/Strict Press: 1RM. Rest 2:00
– build to a 1-Rep max over the course of 6-7 sets.
– Beginner: 5 x 5, adding light weight per set. Rest 2:00
1b) Banded Pull-apart: Complete 20-25 reps between sets of shoulder press for extra upper-back work.
- Compare here
Every 5:00 x 5 Sets:
Run 400 Meters / 1 x Stairs
12 C2B Pull-ups
20/16 Hand Release Push-ups
*Score = slowest split
– Pull-ups completed in 2 sets or less and Push-ups completed UB. You should have at least 90s of rest after each set. Athletes should record all your splits, score will be your slowest split.
Straight Leg Sit-ups w. DB on chest: 4 x 10-15. Rest 60s.
*If needed have a partner hold your feet.
Make a note of your achievements in 'Open Gym'