4 Rounds of:
8-10 Wide Pronated Grip Inverted Rows
6-8 DB Hammer Curls (heavy DBs)
Rest 90s-2:00 between rounds.
Run 400 Meters / Stairs x 1½ / Row 400m / Ski 400m
15 Toes to Bar
12 DB Front Rack Walking Lunges (50, 30) (total)
Rest 60s after each completed round.
Rx+: Strict HSPU
Scale HSPU: max 3 white pads, box pike push-up, floor pike push-up, push-up, DB Shoulder Press
Banded OH Tricep Extensions: 3 x 20. Rest 60s.
Make a note of your achievements in 'Open Gym'