| Friday |
| Warm up |
| 2x: Scap Push Up x 12 + Band Pull Apart x 12 + Strict Press x 12 2x: Prone Chest Stretch x 4 + Push Up Step Through w/ twist x 6 + Pass Through x 10 – Deadhang x 60s |
| Strength |
| 1) 3x: Seated press x 12 + ab roll outs x 10 + triceps pull downs x 15 2) 4x: Bench press x 8-10 + Biceps curls x 12 + lateral DB raises x 12 |
| Work |
| 20-15-10-5 – Barbell Thrusters (max 95) – Pull ups – Cossack Squats (KB/DB) – Calorie ski (5-10-15-20) |
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