Friday 12 September 2025 (16:30 first class)

Warm-up
2x
10 Push ups
10 Ring Rows
10 Banded pull-downs
10 Banded curls

Workout

4 Rounds
12 Strict pull-ups (Options: Banded/Ring rows/Jumping)
12 DB Strict curls (Scaling: Hammer curl/Cheat curl) Alt: Hang power cleans (2×20/2×15)
12 DB Push-ups
*Complete 50m Sandbag carry (70/45) + 50m Double KB Farmers carry (2×24/2×16) after each round