| Warm up |
| – 5 minutes: Plank position shoulder taps x 12 + Plank waves x 8 + superman pull downs x 10 – 5 Minutes: Y+T x 8 + Deficis push ups x 8 + seated single arm band pull x 10/10 – Seated against wall w/back of hands on wall OH press x 15 |
| Strength |
| 10 min: Bench elevated prone DB Press Alt reps of regular and together press x 10 + Dual band cross body pull downs x 12 + side plank hold x 40s/40s 10 min: DB STRICT press x 8 + Single arm DB row x 10/10 |
| Work |
| 10 min:- 2 cone pull/push x 2 (scale: Slider per foot. Or bear crawls) – Supine bench elevated press away with light plate x 12 – Alt. Push ups x 10 – Chin ups x 8 Finisher: 20/10 Push ups/FLR |
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