FRIDAY 12 January 2023

Warm-up
2x
10 Ring rows
10 Push-ups
10 Db hammer curls (light)

*Choose one workout and perform for time
Workout 1
3 Rounds
15 Db Bench Press 2X15/2X10
15 Db sitting curl 2X15/2X10
15 Db bent over row 2X15/2X10
*Putting down the DB’s = 10 Push-ups

or

Workout 2
3 Rounds
15 Db push ups
15 Db Standing Hang Power clean 2X15/2X10
15 Db bent over row 2X15/2X10
*Putting down the DB’s or breaking = 10 Push-ups