| Monday |
| Warm up |
| 1) 2 minutes: Push up + Step through R/L + downward facing dog 2) 2x: DB Press x 12 + Arm circles x 20/20 + Dead hang x 20s 3) 3x: band pass through x 10 + Band OHS x 10 + jumping lunges x 10 |
| Strength |
| 3x: Half kneeling pull & press x 8/8 (1 pull and 1 press every rep) + Overhead band tri. Extensions x 15 + Chin ups x 8 4x: Push Press/Jerk From Rack x 6 + Seated Band wide grip pull down x 12 |
| Work |
| 20-15-10-15-20 – Alt. box jump ups – DB Curl and Press – DB Walking lunges – Feet anchored sit ups or V Ups |
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