| Warm up |
| 5 minutes: Partner bear crawl/Dead hang 5 minutes: DB Strict press x 10 + light OH Raises x 10 + Push up to toe touch x 8 20/10 x 5: Burpee/Rest |
| Strength |
| 1) Farmer carry >< + Half kneeling DB Press x 8/8 + upward band pull x 12/12 2) Alt. DB Floor press x 12 (controlled eccentric) + OH Triceps extensions x 12 + hinge fly to press away x 8 |
| Work |
| 1. Row x 200m + DB Incline bench press x 12 + side plank hip dips x 15/15 2. Box dips x 10 + chin ups x 8 + ab roll outs x 10 3. Bike x 400m + single arm supported row x 10/10 + Forward raise to pull apart x 10 |
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