1a) Strict C2B Chin-ups: 4 x 5-8. Rest 60s.
– Chin-ups are "supinated grip"
– These are intended to be done BW
– Partner Assisted if needed Chin over bar Chin-ups.
1b) DB Single Arm Bench Press: 4 x 6-8 each. Rest 60s.
– neutral grip
– Class does floor press
Minute 1: 40s Max KB Snatch (24/16kg) (20s each arm)
Minute 2: 40s Max Goblet Squats (24/16kg)
Minute 3: 40s Max Barbell Rows (60/42.5kg)
Minute 4: 40s Max SDHP (24/16kg)
Minute 5: 60s of Single Unders (recovery) or 60s easy jog
- Score = total reps
1a) Zottaman Curls: 3 x 8-12. Rest 30s.
1b) Tricep Kickback: 3 x 12-15. Rest 30s.
2) Standing Banded Rotations: 3 x 10 ea. Rest 60s.
Make a note of your achievements in 'Open Gym'