Alternate between the two movements
- 1a) DB Neutral Grip Bench Press: 5 x 5, up to a heavy set. Rest 60s.
- 1b) Barbell Rows: 5 x 6, up to a heavy set. Pause at top for 1 count. Rest 60s
- 50 Push-ups
- 40 Toes to bar
- 30 Pistols (alternating)
- 20 Shoulder to overhead 70kg/45kg
- 10 Ring Muscle-ups
- 12 KB Hammer Curls
- 12 KB Tricep Extensions
- 20s Banded Palloff Iso hold, each side
Make a note of your achievements in 'Open Gym'