| Warm up |
| – 2x: 30s of each: Jumping jacks + latera lunges in place + Plank up downs – Couch stretch x 1m/1m – 6 minutes: Dive bomber push ups x 5 + DB Plank transfer x 10 + push ups x 10 |
| Strength |
| – 3 pt. With one hand on medball DB Rows x 8/8 (knees under hips but off the ground) + DB Raises (palms forward at top of pull) x 12 + hanging side to side knee tucks x 10 – KB Clean and press x 3/3 (heavy) + Ab roll outs x 10 + Farmer carry >< x 2 |
| Work |
| 8 min: – 200m ski – Single DB Bear crawl Forward >/Backward < – Side v-ups x 12/12 Rest 1 min 8 min: – Burpee box jump x 8 – Wall walk x 3 – Slam ball slam x 12 |
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