| Warm up |
| 1) Row x 750m 2) 6 minutes: Inch worm with push ups x 5 + side plank thread through x 8/8 + Seated back against wall OH press x 10 (keep arms and back of hands against the wall) 3) 6 minutes: Wall walks x 3 + DB Curls to press x 12 + standing banded straight arm pull down > triceps ext. x 12 |
| Strength |
| – 3x: Standing Suitcase/DB OH press x 8/8 (suitcase heavy) + pull ups w/3s pause at top & 3s lowering each x 5 + ½ kneeling SA band pull x 10/10 – DB Bench Press: 4×10: Between each set: Side to side ab rollouts x 8 |
| Work |
| 2x: – Ski x 300m – Gorilla Row x 12 alt – DB Pull apart x 12 2x: – Slider pull/push >< – Elbow plank hip dips x 16 – Banded biceps curls max reps x 30s 2 sets of each then back to top for 1 set of each |
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