1a) Ring Dips or Bar Dips: 3 x 10. Rest 60s.
– partner assisted or self-assisted.
1b) Seated Banded Lat Pulldowns: 3 x 20. Rest 60s.
5 Rounds of, 30s work/30s Rest:
1a) USA Swing (24/16kg)
1b) Mountain Climbers
1c) Hollow Rocks
1d) Double Unders
1b = Handstand Push-ups
1c = T2B
1d = Triple Unders
3 Minutes Bike/Ski/Row
400m Jog / Easy Stairs
Make a note of your achievements in 'Open Gym'