| Thursday |
| Warm up |
| 1) Jump rope x 3 minutes 2) Prone chest stretch x 10 (arms at 90, switch on coaches cue) 3) 2x: Arm circles x 20F/20B + swimmer claps x 10 4) 2x: Yoga push up x 5 + dead hang x 30s |
| Strength |
| – 2x: half kneeling press x 5/5 + DB High pull x 12 + Slider push ups x 5/5 – 3x: DB bench press x 12 + Seated band row x 15 (controlled speed) – Strict press (barbell+): 10-8-6-6-4 |
| Work |
| 20-15-10-5 – Calorie Row – KB Swings – DB Push press 5-10-15-20 – Calorie Ski – Alternating push ups – Toes to bar/Knee Tucks |
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