Friday 26 September 2025 (16:30 first class)

Warm-up
2x
10 Push ups
10 Ring Rows
10 Banded pull-downs
10 Banded curls

Workout (Or open gym)

4 Rounds
9 Bench press @ Bodyweight
12 DB Strict curls (Scaling: Hammer curl/Cheat curl) Alt: Hang power cleans (2×20/2×15)
15 Banded pull-downs
*Perform each round as unbroken as possible