| Warm up |
| 2x: Jumping jacks x 15 + Push up step through x 4 + Side plank hold from hand x 20s/20s 6 minutes: DB Transfer x 10 + KB Swings x 10 + Plank wave push ups x 5 |
| Strength |
| – 150m Ski – 12>2 by 2’s Bench Press – 2>12 by 2’s barbell bent row |
| Work |
| 2x: – Bear crawl plate push >< – Kneeling DB Curls x 12 – Kneeling DB Behind head ext x 12 2x: – Mt Climbers x 20s – Superman pull downs x 12 – Hanging knee tucks x 15s |
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