| Warm up |
| 8 minutes: Blue awning run + Weighted arm circles x 10/10 + slider pull/push + banded shoulder stretch x 20s/20s 5 minutes: Prone chest stretch x 4 + alt. V-ups x 12 + crab walk >< |
| Strength |
| 1. Alternating push ups x 10 + Ab Roll outs x 10 + Triceps pull downs x 15 2. Alt. DB Bench press x 12 + Banded straight arm pull downs x 12 + Alternating supine curls x 12 3. DB Bench press x6: 3Down/3pause/0to top/0rest at top + side to side slider pike x 10 |
| Work |
| 1) 4x250m Row – keep s/m below 35 2) SA DB Row x 8/8 + Hinge position push/pull x 10 + elbow plank hip dips x 16 |
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