| Warm up |
| – 6 min: Bike x 30s + KB lateral lunges x 5/5 + SA DB Press x 5/5 (increase wt in movements each set) – 6 min: Kneeling straight arm pull downs x 12 + wtd arm circles x 12/12 + plate pull apart x 12 |
| Strength |
| – Every 2 minutes for 8 minutes: Barbell bent row x 10 (quick pause at the top) + Half kneeling single arm press x 6/6 + ab roll outs x 10 – Every 2 minutes for 8 minutes: Alternating DB Bench press x 10 (on medball) + Kneeling KB Curls x 12 + Side to side knee tucks x 10 total |
| Work |
| – 30s max cal row – DB Ground to OH. Resets on ground each time. No swinging – Front Rack/Farmer Carry >< (switch and repeat) – Copenhagen plank with bottom leg knee drive to chest x 8/8 (https://www.youtube.com/watch?v=_QlqKfE77Aw) |
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