| Warm up |
| – Supine scorpion x 4 – shin box waves x 12 – 6 minutes: yoga push ups x 5 + banded pull across body x 12/12 (band on pull up bar) + plate raise OH x 12 20/10 x 5: Push ups/FLR |
| Strength |
| – Deficit push ups 3s down/3s pause x 5 + wtd superman pull downs x 12 + lateral band raises x 12 + behind head triceps extensions x 12/12 – DB Bench press x 6 then lower weight and complete max reps + seesaw row x 12 + kneeling straight arm banded pull downs x 12 |
| Work |
| Complete the following with a partner: – Slider push >< x 12 – Slamball slams x 50 – DB Ground to OH x 50 – Sit up to throw (dynamax ball) x 50 – Barbell Curls x 50 – Barbell Z-press x 50 |
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