| Warm up |
| – 2x: Hands open/closed w/hands oh x 20s + wrist rolls x 20s + arm circles x 20s – 3x:: hanging scap retractors x 10 + hands on wall lat stretch x 20s + 5s push ups x 5 – 3x: Wtd. Bent fly x 12 + wtd pull aparts x 12 + wtd arm circles x 12 |
| Strength |
| 1) 10 minutes: Single KB in Front Rack/ KB Deadlift in other hand x 6/6 + + Wall facing shoulder taps x 10 or 20s WFHS + Plank position DB Transfer x 10 (Slow and controlled) 2) 8-10 minutes: KB Press to windmill x 5/5 + SA DB Row x 10/10 + DB Pull overs x 10 |
| Work |
| 10 minutes: – Ski x 100 – Frog Hops >< – DB HPC x 8 – Pull ups x 8 – DB Push ups x 10 Finisher: 20/10 x 5 Push ups |
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