| Warm up |
| 3x: yoga push-up x5 + Prone chest stretch x4 +superman pull downs x10 3x:Plank row to press x8 (light)+ Arm circles x10/10 |
| Strength |
| BB Block Bench Press 5×5@70-75%Pause at yoga block for 2 seconds. 3-4x: DB Pull-overs x10 + Push-ups x12 + YTW x5 |
| Work |
| 12-15min: – 500m row – Med ball Burpee to chest pass x 6 alt. – Banded knee tucks x12 – Chin-ups x8 |
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