| Warm Up |
| 6min: 20s dead hang + Plank wave push-ups x 5 + Alt. cross body curls x 12 6min: Sumo KB deadlift x10 + 90/90s with kb x8 + dual DB Tricep kickbacks x10 |
| Strength |
| 3x: DB Bench Press x5 (heavy) + SL dual DB row to RDL x4R/4L + Suitcase carry >< 3x: BB Deadlift x5 + slider push-ups x5/5 + Chin-ups x10 |
| Work |
| Remaining time: – Heavy forward box push >< – Wtd. Sit-ups x12 – 250m row |
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