1a) Barbell Rows: Accumulate 60 Reps, AHAP. Rest 90s.
– Accumulate the ﬁrst 30 reps with a pronated grip and the last 30 with a supinated grip.
1b) Perform 10 Slow and Controlled Banded Pushdowns each time you split the barbell row.
4 Rounds, each for time:
18/15 Calorie Row
15 Box Jumps w. step down (61/51cm)
12 Push Press (60/42,5kg)
9 Kipping Pull-ups
Rest 60s between rounds
- Score = slowest round
- With that scoring, you'll need to pace yourself a little bit so you don't experience a massive drop off in the later rounds. Think 80% pace.
- 20:00 Cap
1a) DB Pull-overs: 3 x 10. Rest 30s.
1b) Bent-over Rear Delt Raises: 3 x 15-20. Rest 30s.
– Superset these.
2) Elbow Plank: Accumulate 2:00. Use weight if needed.
Make a note of your achievements in 'Open Gym'