Friday 6 February (only 16:30/17:30 classes)

Warm-up
3 rounds

15 Banded pull -aparts
15 ring rows
15 Air squats
15 Push -ups

Workout (or any alternate)

60 Back squat (43/30) – every break = 10 alt lunges
60 Bent over row (43/30) – every break = 10 Ring rows
60 Bench press (43/30) – every break = 10 Push-ups