| Warm up |
| – 10 push ups on coaches cue… – 6 minutes: Superman pull downs x 12 + Side plank thread through x 8/8 + single arm plank hold x 15s/15s – 20/10 Push ups/FLR x 5 |
| Strength |
| 2x: DB Plank pull x 12 + Kneeling straight arm pull downs x 12 + Bench elevated prone fly x 12 2x: 8 Pull ups + 8-10 Deficit push ups + DB Lateral raises x 10 3x: Flat DB Bench press x 10 + Gorilla KB rows x 12 + Triceps pull downs x 12 |
| Work |
| 12 minutes: – Ski x 200 – ½ kneeling SA Press x 8/8 – Chin over bar hold in chin up position x 15s – Wall walks x 3 |
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