Wednesday 5 November 2025 (16:30 first class)

Warm-up
3x
10 Bend + bow
5 Walker
5 Burpee
10 KB deadlift (light)
Start S&T as soon as warm-up is done

S&T
1K Row

Workout
Divide reps in any reps/sets:
100 Hand release push-ups (Injury alternative DB Press)
100 Double KB deadlift 2×24/2×15
100 Burpees (Injury alternative 50/70 cal bike)