Tuesday 2 December 2025 (16:30 first class)

Warm-up
3x

10 PVC PT
10 PVC GM
10 Bend + Bow

10 Sit-ups

5 Walker + push-up
10 Alt DB hang snatch (light)

S&T
Teams of 2:
Accumulate 8 minutes of double KB front rack hold (split in any way)
RX: 2×24/2x16kg

Workout

30-20-10

KB Hang to OH (Hang snatch or hang C&J) 24/16 (split reps between arms, 15/15, 10/10, 5/5)
V-ups
15-10-5
HSPU’s (Pike push-ups, DB push Press; single or double)