| Tuesday |
| Warm up |
| 2x: Plank wave push-up x 5 + band pull apart x 15 3x: Chin over ring hold (single ring) x 15s + Banded Bicep curl x 20s + Wide push ups x 10 |
| Strength |
| 3x: BB Bench Press x 10 + Max rep Push-ups. – Rest 1 min between 3x: 12 DB Floor Press + 12 Bent DB Row 3x: 12/12 Tricep Kickback + 12 Dual bicep curls |
| Work |
| 8 min: – DB Transfer x 10 – Wide grip Inverted Row x 8 – Pikes x 10 8 min: – Half kneeling SA press x 8/8 – Side/side/back/throw to partner x 10 per person – Plate push >< |
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