FRIDAY 27 October 2023

Warm-up

3x

10 Push-up

10 Ring rows

15 BB Bench press (bar)

15 BB Bent over row (bar)

S&T

Open Gym (20 minutes)

Workout
5 Sets,
20 BB Bench Press + 15 BB Skull Crushers – Slow Decent (2s) (try to keep sets unbroken)

20 BB Bent Over Row + 15 Reverse Curl – Slow Decent (2s) (try to keep sets unbroken)

Finisher

40 Deficit Push-up (use rubber mats, raised feet and hands) 60 Banded pull down + 80 Banded Curl (any set/rep combination) – controlled negatives