Friday 24 April (16:30/17:30)

Warm-up
3 rounds
10 Banded curls
15 ring rows
15 Push -ups

Workout

21-15-9
Skull crushers 30/20 + 2x Bench press 30/20
*Bench press has to be unbroken, set of 7’s 20/15 as penalty

OR

21-15-9
DB Box dips
DB Strict curls
*Any break = +5 ring rows at the end of the set