Friday 3 October 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)

100 KB High pull 16/12
100 KB Curl 16/12
100 BB Bench 20/15
100 BB Skull crusher 20/15
*Every break in movement – 5 Ring rows