| Warm up |
| – 6 minutes: Row x 200m + Calf scoops > + Fig. 4’s < – 8 minutes: Windmill x 3/3 + Alt KB Press from front rack x 12 alt. (slow) + Chin over bar hold x 15 |
| – SA DB or KB Snatch x 5/5 + SA Bent Row x 10/10 + Banded triceps pull downs x 15 – Barbell Push Press 3×6 (no rack) |
| Work |
| Work 1 – Conditioning) 10 minutes: – Blue awning run – 15 KB Swings – 3 wall walks – Dual DB Bent row x 12 Work 2 – Core Focus) 5 minutes: – V-ups x 10- Side V-ups x 10/10- Mt. Climbers x 20 Work 3 – Cool down) 5 minutes: – Steady pace bike x 30s – Bear crawl >< – Chin ups x 8 |
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