| Monday |
| Warm up |
| – 2x: Bear crawl >< + Crab walk >< – 2x: SA KB/DB Sit up and press x 5/5 + HS hold x 20s – 2x: Push up x 10 + v-up x 12 |
| Strength |
| – 3x: DB incline bench x 10 + Seated band pulls (band on bars) x 15 + Band towel curls x 15 – 3x: Barbell Push press x 10 + Bent Row x 10 + OH Triceps extensions with band and towel x 15 **back to top for 1x each if extra time |
| Work |
| Begin each set with descending row ladder: – 500-400-300-200-100 – Hips elevated floor press x 10 – SA plank row x 10/10 – other hand on yoga block – SA KB Clean and Press x 5/5 (complete one side, then switch) |
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