| Warm up |
| – 2x: Jumping jacks x 20s + Arm circles x 12/12 + weighted pull apart x 12 – 2x: Strict DB Press x 10 + DB Row x 10 + Banded pass through x 10 – 2x: Push ups x 8 + Dead hang x 20s + Side plank hold x 20s/20s – If/when you finish your sets, go to skierg |
| Strength |
| 3x each, back to top if time allows: – Half kneeling band pull/DB Press x 8/8 + Banded towel curl x 12 (palms up at top) + OH towel tri. Ext x 12 – Single arm band pull down cross body x 12/12 + DB Floor together press x 10 + Bench supported/elevated prone fly x 10 |
| Work |
| – 250m Row- Dual Farmer carry >< x 2- Rainbow slams x 12 – 250m Row- Dual KB Press (any way) x 10- Weighted sit ups x 10 – 250m Row- DB Row to press x 5/5- |
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