| Warm up |
| – 6 minutes: Standing banded ext. Rotations x 10/10 + Banded pull apart x 15 + dive bomber push ups x 5 – 6 minutes: Ski x 100m + DB Curls to press x 10 (light) + lat stretch on wall x 20s |
| Strength |
| 1. 10 minutes: DB Floor press x 10 + Single arm row x 10/10 + Heavy Single arm OH Carry R>/L< 2. 10 minutes: Kneeling dual DB Press x 10 + prone/elevated prone fly (light) x 12 + Banded triceps ext x 15 |
| Work |
| 12-15 minutes of continuous work: – Alt. KB Swings x 12- Slider Pull/push – Toes to bar (v-ups scale) x 10 – Blue awning run |
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