| Warm Up |
| 8 minutes:- Jumping jacks x 15 + Arm circles x 12/12 + Push ups x 10 + air squat x 10 – Seated straddle stretch x 2 minutes – Prone scorpion x 8 |
| Strength |
| 15 minutes: – DB Bear crawl Forward>/Backward< (1 db) – Dips x 10-12: Bench dips, ring dips, bench elevated dips, dips between boxes. – Feet anchored 3s negative sit ups x 8 (hands OH slowly lowering body on way down from sit up. Add a small plate to increase difficulty. – Wall walks x 4 |
| Work |
| 50s work/10s transition. Once all 4 movements are complete, rest x 1 min. Repeat for 3 sets: – DB Thrusters – Bench jump overs (hands on bench, feet jump over) – Plate push – Pull ups |
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