| Warm up |
| – 5 minutes: Dive bomber push ups x 5 + 90 degree hand x 10s > dead hang x 10s + crab walk >< – 5 minutes: Band OH Pulls x 12 + band pull aparts x 12 +partner plank push x 20 |
| Strength |
| – Upside down KB Carry R</L< + SA DB bench press x 8/8 + Seated band pulls x 12 w/3s pause every 4th rep – Half kneeling DB Press x 8/8 + Prone bench rows x 12 + Triceps pull downs x 20 – 3 minute DB OH hold w/5 press on coaches cue |
| Work |
| – 500m Row – 15 DB Thrusters – 20 side to side ab rollouts 400m Row – 12 Renegade Rows – 12 pull ups 300m Row – 10 DB burpees – 20 DB Box step ups |
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