| Friday |
| Warm up |
| – 2 minutes body rock with step through – 2x: Jumping jacks x 20 + standing knee circles x 10F/10B – 2x: Plank wave push ups x 5 + DB Strict press x 10 + FLR shoulder tap x 12 |
| Strength |
| – 3x: Barbell bench press x 12 > max rep push ups in 20s + chin over bar hold x 20s – 3x: Barbell strict press x 10 + KB Seesaw row x 12 + side plank dip x 10/10 |
| Work |
| Team 5k Row After each turn: – Lateral box jump overs x 10 – Bear crawl >< *Med ball stays OH at all times. |
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