Friday 23 January 2025 (16:30 first class)

Warm-up
3 rounds

15 Banded pull -aparts
15 ring rows

15 Banded curls
15 Push-ups
15 Air squats

Workout (or any alternate)

30-20-10
Alt KB gorilla rows 2×24/16

Alt KB/DB Bench Press 2×24/16
KB Goblet squats 1×24/16
*Each movement as unbroken as possible