Friday 18 July 2025 (16:30 first class)

Warm-up
3 rounds:

10 Push-ups
10 Ring rows
10 DB curls (light)

Workout:

EMOM = Every Minute on the Minute
Cycle through these 3 stations 4 times:

Min 1: 15 BB Bench Press (20/15)
Min 2: 12 BB Skull Crushers (20/15)
Min 3: 10 DB Box dips
Min 4: Rest

Then
KB curls
20 reps @24 -> 20 reps @16 -> 20 reps @12 -> 20reps @8