| Warm up |
| 5 minutes: crossbody pulls x 10/10 + bent fly (no wt.) x 15 + yoga push ups x 5 5 minutes: Sideways crab walk >< + half hang x 15s + superman pull downs x 10 |
| Strength |
| 1. 3x: DB Curl to press x 15 + Banded triceps kick backs x 12/12 + Plank pull x 8/8 2. 3x: DB Floor press x 10 + DB Pull overs x 10 + Half kneeling band pull/KB Front Rack x 8/8 3. 3x: 60 seconds max rep HEAVY DB Ground to OH – alt. Hands each rep. |
| Work |
| EMOM alt. Minutes: 1. Barbell sprawl jump overs x 40s 2. Barbell strict press x 30s 3. Jump slams x 30s 4. Push ups x 40s |
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