Make a note of your achievements in 'Open Gym'
1)Shoulder Press: 5 x 3 @55% of 1RM/Two Friday’s Ago. Rest 60s.
2) Chest Supported DB Rows: 4 x 12. Rest 60s.
– same weight as last week but pause for a 1 count on each rep
4 Rounds of 40s on/20s off:
1a) Wall Balls (20/14 lbs)
1b) Hand Release Push-ups
1c) Barbell Sumo Deadlift High Pull (35/25 kg)
1d) KB Windmills (24/16 kg) (alternate sides each round)
*Score = total reps
Banded Hammer Curls: 4 x 25. Rest 60s.
– top range reps ONLY – don’t go all the way down