6 x 3 @ 80%ish of heavy 3 from 3 weeks ago, every 60s.
- 2 sets close grip + 2 sets medium grip + 2 sets wider than medium grip.
- Option: Work to a heavy set of 3
Upper Complex: Row + Hang Muscle Clean + Push Press + Row
4 Rounds x 8 reps each movement. Rest 2:00.
- Scale to go unbroken!
Banded Back Complex
90s AMRAP each position – record total reps for each.
– Beat total reps from last week
– Global Foam Roll Thoracic Spine x 60s each
– Biphasic Half-Kneeling Pec Stretch x 60s each side.
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale
Make a note of your achievements in 'Open Gym'