| Warm up |
| – 2x: Lunge w/twist > + fig. 4s > + inch worms < + knee tucks < – 2x: Glute bridge x 10 + band pulls x 15 + scapular push ups x 10 – 2x: Band walks x 12/12 + foot elevated hamstring stretch x 20s/20s + 3 narrow push ups + 3 regular push ups + 3 wide push ups |
| Strength |
| 10 minutes: 1) split stance single arm row x 10/10 + Hollow body DB Bench press x 10 + straight arm band pull downs x 12 10 minutes: 2) DB Together incline press x 10 + Deficit push ups x 20s max reps + Feet elevated side plank dips x 10/10 |
| Work |
| 8 min. – Barbell shoulder to OH (any) x 6 – Toes to bar x 10 – Renegade rows x 6 Then: 8 min: – 150m Row – Dual KB Clean – Dual Front Rack Carry >< x 2 |
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