FRIDAY 8 APRIL 2022

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Warm-up
2x
20 Alt Lunges
10 Push-up
10 Box Dips
10 box Step-ups

S&T
Open Gym (15 mins)

Workout
3 Rounds
*DB=M:15/12.5/10 F:12.5/10/7
*BB=M:25/22.5/20 F:20/17.5/15
*Adjust as needed but have a steady decrease in weight for each round

15 DB Fly
Into
15 DB Hex Press

Rest 90s

15 BB Skull Crusher
Into
15 BB Close Grip Bench

Rest 90s

15 DB Curl (full curl)
Into
15 Banded Hammer Curl

Rest 90s

15 Weighted Step Up (L) – Keep foot on box
Into
15 Unweighted Split squat (L)

Rest 90s

15 Weighted Step Up (R)- Keep foot on box
Into
15 Unweighted Split squat (R)

Rest to recovery after each round