Friday 12 December 2025 (16:30 first class)

Warm-up
3x
10 Push ups
10 Ring Rows

10 Air squats

10 Sit-ups

Workout (Or open gym)

“Bring Sally”
Squats (10/7 kg ball)

Rest 1 minute
Push-ups
Rest 1 minute
Leg raises
Rest 1 minute
Cash out for time:
Burpees

*Every break + 3 burpees to your cash out

Bodybuilding workout (if you are doing next week)

4 Rounds
21 Banded pull-downs
15 KB Curls 24/16
12 Close grip Bench press 40/30
Rest 90s between rounds