Friday 17 October 2025 (16:30 first class)

Warm-up
3x

10 PVC PT
10 PVC GM
10 Push ups
10 Ring Rows

Workout (Or open gym)

Every 1:30 minutes (10 rounds)
Round 1: 10 DB Dips

Round 2: 10 DB Hang cleans/curls 2×20/2×15 / EZ or BB bar curls (2x5kg plates/2×2.5kg plates)
Round 3: 10 DB push-ups /DB Bench press 2×25/2×15
Round 4: 10 DB Skull crushers 2×20/2×15 / EZ bar or BB skull crushers (2x5kg plates/2×2.5kg plates)
Round 5: Rest