| Warm up |
| – Blue awning run – 5 min: banded external rotation x 10 + push up to toe touch x 8 + side plank thread through x 8/8 – 8 min: DB Strict press x 10 + dead hang x 30s + banded raise to pull apart x 12 |
| Strength |
| 1) Seated supine dumbbell curls x 12 + Seated DB raises w/external rotation x 12 + Seated triceps ext. w/band x 12/12 2) DB Together floor press x 12 + ab rollouts x 12 + close grip chin ups x 8 |
| Work |
| – Row x 250m + 25 heels elevated goblet squats (rest as needed/moderate wt.) – Row x 250m + 20 Push ups + side plank hip dip x 20 – Row x 250m + Kneeling straight arm pull downs x 15 + Hamstring slider curls x 12 |
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