| Warm up |
| – 2x: Jumping jacks x 30s + Arm Circles x 30s + Plank > DFD x 30s – 5 minutes: Plank waves x 8 + Bear crawls >< + Crab walks >< – Plank knee to elbow twists x 12 + Dive bomber push ups x 5 + Sprawl to big jump x 5 |
| Strength |
| – DB Z-Press x 12 + hanging knee tuck hold x 20s + Box Dips (scale bench dips) x 8-12 – Dual DB Bent row x 12 w/3s pause every 4th rep + Forward raise to pull apart x 12 + plank position band pulls x 10/10 3 minute max push ups |
| Work |
| 3x: 500m Row x 2 w/1 min. rest Remaining time: – DB Plank pulls x 12 (total) – Elevated side plank dips x 12/12 – Jump Through x 10 – Wall walk x 3 |
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