| Warm up |
| – 3x: DB Strict press x 10 + Bent fly x 10 + DB/Plate pull apart x 10 – 3x: Push up w/3s hold at bottom x 5 + Chin over bar hold x 15s + Lat stretch on wall x 20s |
| Strength |
| 1) 3x: Seated (bench) dual DB Press x 10 + kneeling straight arm pull downs x 12 + Seated SA band pull down x 10/10 2) 3x: DB Floor press x 10 + DB Plank pull x 10 + Triceps pull downs x 15 |
| Work |
| 12 minutes: – 10 barbell strict press – 10 slam ball slams – 10 toes to bar – 10 barbell bent rows Finisher: 20/10 x 5 push ups/FLR |
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