Thursday 28 August 2025 (16:30 first class)

Warm-up
2x
100m Run
10 Bend + Bow
5 Walker
20s Pidgeon e.s
10 Bent over row (bar)

10 Deadlift (bar)
-Start row as soon as done

S&T
1K Row – as the machine opens up
While not rowing:
Work to a max set of
Bar MU/C2B/strict or kipping pull-up (banded/unbanded)

Workout
4 Rounds
10 Unbroken Deadlift 100/65 (Scaled: Weight first then 2 sets of 5)

200m Run
5 Bar MU/5 Box MU/10 C2B/10 Pull-up/10 Ring row/10 DB Bent Over Row