| Warm Up |
| – Blue awning run – 2x: Calf scoops >< + lateral lunges >< + inch worms > + fig 4’s < – 5 minutes: SL RDL x 5/5 + bent fly x 10 + supine slider angels x 10 |
| Strength |
| 12 minutes: 1. Farmer carry >< x 2 2. 10 KB Swings 3. 10 Forward raises + 10 pull aparts 4. SA DB OH step back lunges x 5/5 |
| Work |
| 1. 2000m row for time 2. Med ball side/side/back/throw to wall x 10 + kneeling db curl to press x 10 +triceps pull downs x 15 |
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