| Warm up |
| – 2x: Bear crawl > + Crab walks < + lateral push plank walks > + gorillas < – 6 minutes: Band pull apart x 15 + hanging scap retractors x 10 + Deficit push up w/3s pause at bottom x 5 |
| Strength |
| – 4x: Barbell bench press x 8 + partner chest stretch x 20s + seated single arm band pulls x 10/10 – 3x: Side to side ab roll outs x 10 + superman pull downs x 10 – 3x: Forward raise > pull apart x 10 + banded curls x 20 + triceps pull downs x 20 |
| Work |
| – 1 minute row – 30s DB push press – DB Bear crawl >< – 30s Dual DB Sit ups – 1 minute row – 30s Pull ups – 30s wall walks – 30s r. twists – Back to top |
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