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. Improve on last week if possible
Minute 1: 6 Strict C2B Chin-ups
Minute 2: 9 Push Press @60/42.5kg
Minute 3: 12 Alternating Step-ups @50/35lbs, 61/51cm (total reps)
- Goal: Have at least 30s to recover each minute
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'