Friday 4 July 2025 (16:30 first class)

Warm-up
3 rounds:

10 DB Curl (light)
10 Push-ups
10 Ring rows

10 Air squat

Workout:

4 sets:

12 DB Hang Cleans 2×20/2×15

12 DB Front Squat 2×20/2×15

12 DB Push-ups 2×20/2×15

12 DB Renegade Rows 2×20/2×15

*Any break >4s 12 ring row + 12 jumping lunges

Rest 4 mins

Then
3 sets of 7’s (you go I go)