| Warm up |
| – 8 minutes: Jumping jacks x 15 + dive bomber push ups x 5 + DB Strict press x 10 + DB bent Fly x 10 – 8 minutes: Bike x 300m + prone scorpion + Plate lift x 10 + OH hold with side bend x 10 |
| Strength |
| 1. Incline DB Press x 10 + weighted hanging knee tucks (slow) x 10 + Dual KB Bent row w/3s pause at top x 8 2. DB Together flat bench press x 10 + wide grip pull ups x 6 + banded tricep pull downs w/3s pause at bottom x 10 |
| Work |
| 1. 2 cone OH hold w/5 press at each cone + band pull apart x 12 + dead hang knee tuck hold x 15s 2. DB Transfer x 10 + Side plank hold x 30s/30s + Deficit push ups x 10 3. DB Curls x 12 + DB raise to pull x 10 + weighted side bends x 12/12 |
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