1A – Close grip chin-up clusters
- 4 x 2.2.2 (Rest 10sec between set of 2s)
1B – Single arm DB push press
- 4 x 5 (each arm)
Alternate between 1A and 1B. Rest 90s between each set.
50-40-30-20-10 – Air squat
25-20-15-10-5 – Barbell row 50kg/35kg
5-4-3-2-1 – Wall climb (scale up with Strict HSPUs)
3 rounds of
- 10 Elbows out tricep extensions
- 15 Banded Face-pull aparts
- 16 1-Arm KB Squat (8 each)
Rest as needed between sets
Make a note of your achievements in 'Open Gym'