1a) DB Neutral Grip Floor Press in Bridge: 4 x 8. Rest 30s.
1b) Elbow out Landmine Rows: 4 x 8-10 each. Rest 30s.
- Goal: 4 challenging work sets. Take 1-2 sets to warm-up (do not include these in your 4 work sets count)
15 USA Kettlebell Swings @24/16kg
15 Calorie Row/Ski/Bike Erg
- Goal: Calm pace of 75% – use the row interval to recover. Be mindful of your breath control on your burpees.
KB Hammer Curls: 4 x 10. Rest 60s.
5 Minute easy bike
5 Minutes of Total Body Foam Rolling
Make a note of your achievements in 'Open Gym'