| Warm up |
| 2x: Banded 6 pt. Kick backs x 12/12 + band pull apart x 15 + shin box waves x 10 2x: Elevated pigeon x 30s + leg swings x 10/10 + DB Strict press x 12 Frog stretch x 2 minutes |
| Strength |
| 1) 1-10 Seated barbell press + 10-1 seated band pull down 2) Bulgarian split squats x 8/8 (light weight, deep squat) + chin ups x 6 + feet elevated side plank hip dips x 12/12 |
| Work |
| 12-15 minutes: – Calorie ski x 12/Bike x 500m – DB Floor press (leaning against medball) – DB RDL – Bench elevated prone press away w/light weight x 12 |
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