| Warm up |
| 2x: Jumping jacks x 15 + Push up step through x 4 + Side plank hold from hand x 20s/20s 6 minutes: DB Transfer x 10 + KB Swings x 10 + Plank wave push ups x 5 Single DB Z-Press (both hands on 1 DB): 20/10 x 5 |
| Strength |
| – Half kneeling band pull/DB Press x 6/6 – DB Plank row x 12 – Knee tuck and hold (boxes) x 20s – Box/Ring dips x 8-10 – WFHSH x 20s – Pull up x 5: 3s chin over bar + 3s lowering |
| Work |
| Cal Row: 20-15-10-5 Barbell ground to overhead: 10-8-6-4 6 minutes: Bear crawl plate push ><Slam ball slams x 10 1 minute max calorie bike on damper 7 |
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