| Tuesday |
| Warm up |
| 1) 2x: Band pulls x 12 + Plank wave push ups x 5 + dead hang x 20s 2) Down/Up Dog x 5 + push ups x 10 + bird dog with elbow to knee touch x 5/5 |
| Strength |
| 1) 2x: Triceps pull downs x 20s large band + 20s smaller band + 90 degree lateral raises x 10 + bent elbow fly x 10 2) 3x: Barbell curls pronated grip to failure > barbell curls supinated grip to failure + DB Bent row (heavy) x 10 3) 3x: DB Bench press x 8-12 + wide grip pull up x 5-8 + SA Plank pull x 8/8 |
| Work |
| EMOM x 10-12 minutes – alternating minutes 1) – Alt Exp. Box Step Up x 12 total – BB+ Shoulder to oh x 5 2) – SA DB Sprawl to OH x 3/3 – Alt V Up x 10 |
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