FRIDAY 13 January 2023

Warm-up
2x
10 Push-up
10 Ring Row
10 double DB Curl (light 2s up hold 1s)

Workout
21-15-9
DB box dips
Double DB Hang power clean/Strict curl (2×20/2×15)

Rest 1 Minute

9-15-21
HR push-ups
Ring rows

Then

Optional:
Teams of 2 (you go I go)
3 sets of 7’s (empty bar)