| Warm Up |
| – Blue awning run – 2x: Jumping jacks x 30s + Forward Arm circles x 15 + Backwards x 15 + Prone chest stretch x 20s/20s – 2x: Banded pull apart x 12 + dead hang x 20s + slider pike x 6 |
| Strength |
| 2 sets of each then back to top for 1 set of each: – Kneeling alt. Curls x 12 + triceps pull downs x 15 + DB pull overs on bench x 10 – Box dips x 8 + Side to side ab rollouts x 10 + hinge position T>Y x 10 (lightly weighted) – DB Floor press x 12 + KB Bent row (KB touch ground at end of each rep) x 10 |
| Work |
| 20-15-10-5 – Calorie ski – Deficit push ups – Lateral OH Raises w/DB or plates – Plank position DB Transfer |
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