| Warm up |
| 3x: band pull apart x 12 + Chest stretch on wall 20/20 + arm circles x 10f/10b 3x: Scap push-ups x 10 + Hanging cap rotations x 5f/5b + band curl x 15 |
| Strength |
| Bench test: 8-6-4-2-2-2 3x: Pull-ups x 10 + Deficit Push-ups x12 + SA OH Tricep extension x 8/8 |
| Work |
| 12min: – 200m ski – Windmills x 3/3 – Slam ball chest pass x 6 |
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