Friday 24 October 2025 (16:30 first class)

Warm-up
3x
10 Push ups
10 Ring Rows

10s Farmers hold/Sandbag hold
10 Banded Curls
10 Banded pull-downs

Workout (Or open gym)

10 Rounds
5 Ring dips
10 KB High pull 24/16

5 BB Bench press @bw

15m Sandbag carry/KB Farmers carry