| Tuesday |
| Warm up |
| – 3 minutes: Side shuffles + Jog + Lunges + bear crawl – Chin up grip dead hang x 20s + prone chest stretch x 4 + light windmill x 3/3 – Push up > upward facing dog x 5 + HS hold x 20s + partner chest stretch x 20s |
| Strength |
| – Bench elevated prone biceps curls x 12 + banded OH triceps ext. X 12 + weighted/anchored deficit sit up 3s x 6 reps – Barbell bench press x 8-10 + chin ups x 8-10 + lateral DB Raises x 10 + single arm supported reverse fly x 10/10 |
| Work |
| 2 sets of each then back to top: – 2 cone sprint x 2- Heavy Carry R>/L< – Hands behind head squat jumps x 12- Push ups x 10 – Dual DB Press x 10- SL Slider sprint x 10/10 |
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