Mixed Class
Workout:
A. Chins or Dips -> build up to heavy 3 -5 reps
B. DB Bench 3 x max; 3mins rest
C1. DB Row 4 x 10/10; 1min rest
C2. Band Row + Y Press 4 x 8; 1min rest
D1. DB Shrugs 3 x 12; 1min rest
D2. Barbell Curls 3 x 8-12; 1min rest
Mixed Class
Workout:
A. Chins or Dips -> build up to heavy 3 -5 reps
B. DB Bench 3 x max; 3mins rest
C1. DB Row 4 x 10/10; 1min rest
C2. Band Row + Y Press 4 x 8; 1min rest
D1. DB Shrugs 3 x 12; 1min rest
D2. Barbell Curls 3 x 8-12; 1min rest
Colman chins bodyweight
Colin chins 25kg x 3
David chins bodyweight
Brian dips 21kg x 5
Aoife chins green band
Richard chins 8kg x 2
Roland dips 21kg x 4
Tom chins 15kg x 3