| Warm up |
| 12 minutes: – Mt. Sliders x 20 – Band pull aparts x 15 – Dive bomber push ups x 5 – Dead hang x 30s |
| Strength |
| 3x: – Strict press x 10 + Jerk/Push Press x 5- Dual band seated pull downs x 12 3x: – DB Bench press: 10-5-10: Perform 10 reps, load to heavier DB’s, perform 5 reps, de-load and finish with 10 reps. – Plank 2pt rows x 5/5 |
| Work |
| – 3x: 30s – DB Thrusters/30s rest- After 3 sets, rest 2 minutes and repeat – 3x: 30s – Row/30s Rest- After 3 sets, rest 2 minutes and repeat |
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