| Warm up |
| 2x: – Lateral lunges x 4 + supine scorpion x 4 + arm circles x 12/12 2x: Band walks x 12/12 + 6 pt. Leg lifts x 10/10 + superman pull downs x 12 – Elevated pigeon x 1m/1m- Couch stretch x 1m/1m – 2 minutes max reps lay down (supine) to stand up – 2 minute dead hang |
| Strength |
| 8 minutes: SA KB FR + DB DL x 6/6 + Windmill x 5/5 + SA Plank row hold x 10s/10s 8 minutes:. DB Pull over x 10 + Hanging Side to side knee tucks x 10 + wide stance KB RDL x 10 |
| Work |
| 12 minutes: – KB Squat jumps x 10 – crab walks >< – DB OH walking lunges x 10 – Wall walks x 4 – Sprinter lunges x 10 – Side v-ups x 10/10 If time remaining: – 3 minutes FLR with push up every 20s |
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