Friday 8 August 2025 (16:30 first class)

Warm-up
2x
10 Push ups
10 Ring Rows
30s Row

Workout

*Choose any combination of movements, Stick with movement combination throughout the whole part
Part 1:
21-15-9-9

Cal Row OR DB Bent Over Row (2×22.5/2×15)
DB Bench Press (2×22.5/2×15) OR DB Box dips
-rest 4:00-

Part 2:
21-15-9-9

Cal Row OR BB Bent Over Row 60/40)
Bench Press (60/35) OR DB Push ups
*Female Cal: 16-12-8-8