Friday 7 November 2025 (16:30 first class)

Warm-up
3x
10 Push ups
10 Ring Rows
10 Banded Curls
10 Banded pull-downs

Workout (Or open gym)

100 KB/Easy bar upright row (~24kg)
100 DB Renegade rows (L+R =2) 2×15/2×10
100 DB Bench press 2×15/2×10
*Every break = 5 push-ups