| Warm up |
| – 2x: FLR Knee to elbow cross body tap x 12 + push ups x 5 + prone chest stretch x 4 – 2x: Band pull apart x 15 + elbow on wall lat stretch x 20s/20s – 3x: Push ups x 10 + KB Swings x 10 + Goblet squats x 10 |
| Strength |
| – Heavy box push >< (4 plate minimum) – Barbell push press x 5 – Wide grip pull ups x 8 – DB High pull x 12 |
| Work |
| 2-4-6-8-10-12… – Calorie row – DB Thrusters – V-ups – Wall walks (HSPU if you have them) |
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