| Monday |
| Warm up |
| 2x: Arm Circles x12/12 + Inch Worm Push Up x 5 3x: Banded raise to pull apart x 10 + Plank shoulder taps x 12 + Lat stretch on wall x 30s |
| Strength |
| 3x: BB strict press max rep > Push Press max rep > Push Jerk max rep -Rest 90s 3x: Front Raises x 10 + Lateral Raises x10 + Tall Kneeling Halos x 10 (alt each rep) 3x: Dual Hammer curl x 10 + Wtd. Deadbugs x 12 |
| Work |
| 12-15min: Forward box push >/< Wall Ball x 12 Heavy KB Farmer Carry >/< Slams x 12 Slider Pike x 10 |
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