Friday 11 July 2025 (16:30 first class)

Warm-up
3 rounds:

10 Push-ups
10 Ring rows
10s Rope hang
10s Sandbag hold

Workout:

10 Rounds
1 Rope Climb
2 Sandbag over shoulder (Scaling: 2 Sandbag to hip extension/2 Sandbag to lap/8 Med ball over shoulder) OR 2 Bar muscle up (scaling: 2 Box Muscle up/4 C2B/6 Pull-up variation.)
4 Barbell bench press @BW