Wednesday 26 November 2025 (16:30 first class)

Warm-up
3x
10 Bend + bow
5 Walker

10 Ring rows
10 Air squat (2s pause)
10 Lateral line hops (L+R =1)

S&T
3 Sets
Max dead hang
*Rest 1 minute between sets
*Injury alt: Any static hold (OH Hold/wall sit)

Workout
21-15-9-7
Burpees Over Med-ball
Medball Cleans (10/7)
Medball slams (10/7)