| Warm Up |
| 10 minutes: – Erg x 30s + Bear crawl >< + Crab walk >< – Erg x 30s + 1 pull up then Dead hang x 30s – Erg x 30s + Weighted superman pull downs x 12 Couch stretch x 2m/2m |
| Strength |
| 4 sets (R + L = 1 set): – 5 SA KB Swings + 3 SA Press + 2 SA Windmills Then: 3x: – Partner band back pedal >< + Feet elevated side plank dips x 12/12 + Wall walks x 3 |
| Work |
| 25-20-15-10-15-20-25 (go as far as you can in given time) – Calorie bike – SA DB ground to OH (alt. as needed) – Feet anchored sit ups chest to thighs – Jumping lunges |
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