Floor press
4 x 8
Switch with pull up after every set. 2 min rest.
False grip ring pull up
4 x 8
Add extra weight if necessary. Switch after every set with floor press. Rest 2 min.
Basic conditioning
18 min for quality with a partner
Athlete 1: 3min
- Row
Athlete 2: 3min
- 10 Burpee
- 10 Box step over
Keep heartrate low and a steady pace. Switch between the parts every 3 min.
Open Gym
Make a note of your achievements in 'Open Gym'