| Warm up |
| – 150m row + Inch worm/push up x 5 + supine scorpion x 4 + prone scorpion x 4 – 5 minutes: Banded OH raise x 12 + banded pull apart x 12 + Banded curls x 12 – 5 minutes: WFHSH x 20s + chin over bar hold x 20s + Seated leg lifts x 12 |
| Strength |
| – 2x: Barbell Bench Press Burn out: 3-4 plates per side. Max reps, take weight off, repeat until just barbell (no more than 20 reps with barbell only) – 3x: Kneeling dual curl to press x 10 + Slamball rotational throws x 5/5 + Hanging knee tucks x 10 + 15s hold on last rep + Kneeling straight arm pull downs x 12 |
| Work |
| 10 minutes: – Blue awning run (scale = 1 min bike) – Dual KB Clean and Press x 10 – Single arm KB Sit up x 6/6 – Dual DB Top of head carry >< x 2 Then: – Coaches choice finisher 2-3 minutes |
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