Friday 9 January 2025 (16:30 first class)

Warm-up
3 rounds

8 PVC Pass through

8 Push -ups
8 Side lateral raises (2×2.5)

8 DB strict press per side (light)

8 DB Curl per side (light)


Workout

Teams of 3
300 Side lateral raises (2×2.5 Kg/1kg)

*100 reps each, one working at a time.

*Every time the weight is transferred or a set is broken all 3 team members do 5 burpees before continuing

300 Plate curls (1×10/5kg plate)
*Strict form

*100 reps each, one working at a time.

*Every time the weight is transferred or a set is broken all 3 team members do 5 push-ups before continuing