| Monday |
| Warm up |
| 3x: Weighted arm circles x 10F/10B + Band pull aparts x 15 + hanging scalp retractions x 8 3x: Barbell high pull x 10 + Barbell strict press x 10 + barbell bent row x 10 2 minutes max rep push ups |
| Strength |
| 1) 3x: SA DB press on medball x 8/8 + Half kneeling single arm pull down x 8/8 + banded side to side crunch x 12 2) 3x: Kneeling DB Shoulder press x 10 + kneeling curls x 10 + triceps pull downs x 30s (bands on poles) 3) 4x: Barbell strict press x 5 |
| Work |
| Begin each set with 100m Ski sprint 20-15-10-5 (go back up the ladder if time remains) – Z-Press – Weighted V-ups – Push ups – Elbow plank hip-dips |
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