| Warm up |
| 3x: band pull apart x12 + Swimmer claps x12 + arm circles x10f/10b 3x: Scapular push-ups x10 + dead hang x20s + band curl x15 |
| Strength |
| Bench test: 8-6-4-2-2-2 3x: Straight arm pull down x10 + Deficit Push-ups x12 + SA OH Tricep extension x8/8 |
| Work |
| 15min: – 200m ski – Turkish get up x3/3 – Kneeling Slam ball to chest pass x6 |
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