FRIDAY 25 August 2023

Option 1:

Warm-up
3x
10 Ring Row
10 Push-up
10 Alt DB Bench Press

S&T

5×4 Bench press

work to a heavy set

Workout
21-15-9

Double DB bench press

Strict pull-up

*every break, 200m run

Option 2:

Warm-up

3x

10 Air squat

10 Ring row

10 Front squat (bar)

10 Push press (bar)

Workout

Fran-like

21-15-9

Thruster (35/25)

Pull-up

*every break, 200m run