1a) Glute Bridge Single Arm Dumbbell Floor Press – neutral grip: 4 x 6-8 ea. Rest 30s.
1b) 1-Arm KB Rows – neutral grip: 4 x 8-10 ea. Rest 30s.
AMRAP 17:00 with Partner!
21 Air Squats
12/15 Calories on Rower
9 DB Hang Power Snatch @50/35lbs (9 Reps each side)
- One athlete completes a full round at a time.
Prone rear lateral raises: 3 x 15. Rest 60s.
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