Friday 27 September 2024

Warm-up
2x
10 Push-up
10 Ring rows

+

2 Practice rounds of the workout movements (~5 reps)

Workout
21-15-9
Dumbbell Bench Press (M: 2×22.5kg / F: 2x15kg) (Alternative: Push-ups)

Dumbbell Bent over row (M: 2×22.5kg / F: 2x15kg) (Alternative: Ring Row)

Dumbbell Box Dips https://www.youtube.com/shorts/eDE9TNFY4sU

Alternative workout
Any missed workout from the week or any of the “girl” benchmark workouts on the wall.