Friday 29 August 2025 (16:30 first class)

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

S&T
Open gym
OR

3 Sets:
10 BB Skull crushers 30/20
Into
Max BB Bench press

OR
4-4-3-3-2-2
BB Bench
*Work up in weight

Workout

“Pump the Brakes”

5 rounds, each round for time, of:

12 Dumbbell Bench Press, 2×20/2×15 OR 12 DB Box dips

18 High pulls 24/15

10 Double DB Hang Power clean 2×20/2×15

Go every 4 mins.