Monday 8 December 2025 (16:30 first class)

Warm-up
3x
10 Bend + bow

10 Ring Rows
5 Walkers
8 Front squat (bar)
8 Push press (bar)
4 Thrusters (bar)

S&T

EVERY 2 minutes (6 rounds)
6-6-5-5-4-4
Strict press
*Work up in weight

Workout

4 Rounds

15 Chest to Bar Pull Ups

15 Thrusters 35/25
15 Burpees over bar
*Rest 1 minute between rounds