| Warm up |
| – 8 minute: Push up w/shoulder taps x 10 (1 push up w/2 shoulder taps at the top) + Banded curls x 15 + Dead hang x 45s – 20/10 x 5: DB Press/OH Hold |
| Strength |
| 1) 4x: Push Press From Rack x 6 – 90s rest between each set. Challenge yourself. 2) 3-4x: Bench elevated (prone position) DB Rows x 8 + Dual KB Alt. standing press x 10 + Single arm triceps pull downs x 12/12 |
| Work |
| 2 sets of each followed by 1 set of each. Work hard. Focus on controlling your breathing between sets. 1) 250m Row/45s Rest (Strong pace) 2) Forward box push (max 4 plates) >< x 2 + Max rep push ups in 30s/45s Rest 3) Blue awning run (as fast as possible) + 45s Rest |
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