Friday 17 July (16:30/17:30)

Warm-up:
3 rounds
10 Banded pull-downs
10 Ring rows
10 Push-up
10 KB Upright Row (light)

Workout
4 Rounds
30 Alt DB Bench Press 2×20/2×15
15 KB Upright Row
10 DB Box Dips
*Any break in a movement = 10 Push-ups before continuing