| Warm up |
| – 6 minutes: Jumping jacks x 12 + Dive bomber push ups x 5 + Goblet squats x 10 – 6 minutes: Renegade row x 5 (light) + R. Twists x 20 + 2 cone sprint >< x 2 |
| Strength |
| 1) 4x: Incline DB Bench press x 10 + ab rollout x 10 2) Back squats: 5-5-5-5 |
| Work |
| 40/20 x 4: – Goblet hold lateral step overs – Z-Press – Plate push – Push ups |
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