Strict Pull-ups with medium grip: 5 x 5. Rest 1:30
2 warm-ups sets then 5 "work sets"
- add weight
- Partner Assisted Pull-ups
- Ring Rows: 5 x 10. Rest 60s.
Double Unders x 3 (120-90-60-30)
- 16:00 Time Cap
- Scale DUs with a) less, b) Single unders (alternate sets between fast singles, and high jump singles).
DB Hammer Curls: 3 x 10. Rest 45s
3:00 of Parasympathetic Breathing
Make a note of your achievements in 'Open Gym'