Friday 12 June (16:30/17:30)

Warm-up:
3 rounds
10 Banded Curls
10 Banded pull-downs
10 Ring rows
10 Push-ups

Workout:
3 Rounds
12 DB Rows per side (box supported)
12 Push-ups

then

3 Rounds
6 Strict Pull-ups (banded/ring rows)
12 Skull crushers

Then
2x Max BB curl 30/20kg
Rest 1 minute between sets