| Warm up |
| 3x:crab walk >< + Plank wave push-ups x5 + air squats x10 3x: Walkouts x5 + forward lunge rotation x4/4 + Superman pull downs x10 |
| Strength |
| 3x: Seated overhead barbell press x10 (use racks if needed) + Bent flies x10 + Front raises x10 3x: Seated Band pull down x15 + Plank rows x10 +Kneeling Halos x6 (R/L = 1) |
| Work |
| 12-15min: – Walk walks x3 – Slider sprints >< x2 – Alt. DB snatch x5/5 – Bike 400m |
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