| Warm up |
| – 6 minutes: 3 cone bear crawl w/3 push ups at each cone + wtd. Bent fly x 12 + dead hang x 30s – 6 minutes: Strict DB press x 10 + Side plank hold from hand x 30s/30s + slider push ups x 5/5 |
| Strength |
| – Triceps pull downs x 20 + DB supine forward raises x 10 + DB Pull over x 10 – 3-4 sets: Push Jerks x 4-6 + Wide grip pull ups x 6-8 |
| Work |
| 1. 4x: 40/20 Row sprints 2. 5 minutes – 10 reps each: Barbell Curls + Barbell High pull + Barbell press 3. 3 minute FLR |
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