| Warm up |
| 3x: yoga push-up x5 + Prone chest stretch x4 +superman pull downs x10 3x:Plank row to press x8 (light)+ Arm circles x10/10 2x: empty bb bench press x10 + Banded face pull to external rotation x8 |
| Strength |
| BB Bench press: 6-4-3-3-3 3x: Glute bridge db Fly x 10 + Hinge position triceps kickbacks x 12 + 5 pull-ups w/3s eccentric |
| Work |
| 12-15 minutes: – 10 cal ski – Dual DB hang power clean to OH x 8 – Blue awning run – Deficit push ups x 12 – Plank position hip dips x 16 |
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