FRIDAY 22 September 2023

Warm-up
3x
10 Ring rows
10 Double db hang power clean (light)
10 Push-ups

S&T
Open Gym

Workout
“Monkey Bars”
4 Sets
3 Weighted Strict Pull-Ups 10/7 Scaled: strict/pull-up/ring row unweighted
Rest 30 seconds
6 Strict Pull-Ups
Rest 30 seconds
12 Ring Rows
Rest 2:00 minutes

3 Sets
10 Double DB strict curl Scaled: hang power clean
Rest 30 seconds
8 Double DB Hammer curl Scaled: lighter hang power clean
Rest 30 seconds
6 Double DB hang power clean scaled: lighter hang power clean
rest 2 minutes