| Warm up |
| – 2x: 30s Jumping jacks + 5 push ups on coaches cue + plank waves x 10 – 5 minutes: Lunge step through stretch x 4 + Seated band pulls x 10 + DFD > UFD x 5 – 2 min. dead hang |
| Strength |
| 8 minutes: – Alt. KB Swings x 12 – KB Strict press x 5/5 – Windmill x 3/3 12 minutes: – DB bear crawl >< – SA KB/DB Shoulder to OH x 5/5 – SA DB Row from plank position x 8/8 |
| Work |
| 12-15 minutes: 1. 150m row/rest 20s/150m Row 2. Front Rack/Suitcase carry >, switch hands, < 3. Pull ups x 8 4. Wide slider pikes x 10 |
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