| Warm up |
| 5 minutes: Sprawls x 5 + plank step throughs x 8 + prone scorpion/chest stretch x 4 5 minute max: 100 banded curls and 100 banded triceps pull downs. Complete anyway 3 minute FLR |
| Strength |
| 1) Every 30s x 4 sets: – Dual KB Swings x 10- Dive bomber push ups x 10- Dual DB Biceps curls x 12 2) Barbell bench press x 10 (change grip width each set) + Single arm plank pull x 10/10 + Plank band pulls x 10/10 3) Alternating push ups x 10 + DB Raises x Superman pull downs x 12 + Side plank dip from elbow x 12/12 |
| Work |
| – Down back sprints x 3- Alt. DB Ground to OH x 10 – DBS x 3- Plate sit ups x 15 – DBS x 3- Plank DB Transfer x 12 (SLOW AND CONTROLLED) – DBS X 3- Dual DB triceps kick backs (in hinge position) |
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