FRIDAY 8 December 2023

Warm-up

3x
10 Push-up
10 Ring Rows
10s Rope hang

then

Warm-up bench press + Sandbag cleans/hold

Workout 1

Teams of 2

5-4-3-2-1 (You go I go)

Bench BW (Alternate: 3x HR Push-up)
Sandbag Cleans
*1 Rope Climb each After Each Set

then

5-4-3-2-1 (You go I go)

Bench BW – 20% (Alternate: 3x HR Push-up)
Sandbag Hold (2x reps in seconds 10,8,6,4,2)
Strict C2B pull-up