| Warm up |
| – 6 minutes: 5 plank wave push ups + 12 kneeling straight arm pull downs + Triceps pull downs x 12 – 6 minutes: DB Floor press x 12 (light) + Bent fly x 12 + half way hang (elbows at 90) x 10s into dead hang x 10s |
| Strength |
| – 8 Minutes: Single arm DB Bench press x 8/8 + Slider pikes x 10 + band pull apart x 15 – 5×3 Bench press! (cut off at 35 min. past the hour) |
| Work |
| EMOM alt. Minutes x 9 minutes 1) DB Squats x 12 2) DB Press x 12 3) DB Plank row x 10 (no push up) EMOM alt. minutes x 9 minutes 1) Mt. Climbers x 40s 2) Squat Jumps x 30s + 20s Squat hold 3) Push ups x 30s + 20s FLR |
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