| Warm Up |
| 1) 2x: Arm circles x 15/15 + Swimmer claps x 15 + Yoga push ups x 5 2) 5 minutes: Deficit push ups x 8 + V-ups x 12 + Band pull apart x 12 3) 5 minutes: Windmill x 3/3 + Plank position shoulder taps x 12 + Plank position jump through x 10 |
| Strength |
| 15-20 minutes: – Barbell Bench Press x 10 + – Goblet position standing > kneeling > standing (use a pad if needed) – Over head banded tri ext. X 15 (band attached to pull up bar) – Single arm DB row x 10/10 – Ab Rollouts x 10 |
| Work |
| Complete the following in any order. Once finished go back to top: 1) 300m Row 2) Dual DB Ground to OH x 15 3) Jumping Slam ball slams x 10 4) DB Bear crawl >< (cones 8 steps a part) |
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