| Warm up |
| – 1 minute jumping jacks – 5 min: Yoga push ups x 5 + Step through rotation x 4 + weighted superman pull downs x 10 – Leg elevated pigeon x 1m/1m – Couch stretch x 1m/1m – Frog stretch x 2m |
| Strength |
| 15 minutes: – Kneeling slamball throw x 6/6 +Alt. rotational throws x 12 + kneeling slam x 6 – SA KB lunge to press x 8/8 – DB Together floor press x 10 – Feet elevated side plank hold x 30s/30s – Wall facing HS Hold x 20s |
| Work |
| 30/30 x 3-4 sets: – Backwards box push – Row – SA Alt. KB Swings – Sprawls – Head cutters |
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