Tuesday 26 November (RHS) (11:00, 12:00)

Today’s Stimulus:

*light weight

*Moderate volume

*Muscle volume

Warm-up
3 rounds

8 Push -ups
8 Ring rows

8 KB upright row (very light)

S&T

Pull-up (squads of 3/4 according to pull-up experience):
4 Max rep sets (If max reps for your first set is < 3 scale to banded pull-ups)

Score: Total reps across all sets
Scaling: Banded pull-ups (any strength band or multiple bands)

Workout

3 Rounds

20 Dumbbell Bench press (heavy but manageable weight, decreasing weight is allowed)

Directly into
Max rep push-up
-Rest 2 minutes between rounds

3 Rounds

20 KB Upright rows (24/16/12)
Directly into
Max rep banded curls (purple or heavier).
-Rest 2 minutes between rounds

Score: total amount of push-ups + total amount of banded curls