| Monday |
| Warm up |
| – 2x: B.A.R + Arm circles x 15/15 + Dive bomber push ups x 5 – 2x: Prone chest stretch x 4 + YTW x 3 |
| Strength |
| 3x: – DB Bear crawls forward > Backwards < – Weighted toe touch x 12 – Side v-up x 12/12 (lightly weighted) 3x: – Reverse fly on bench x 10 (light) – Superman x 10 – Body saw x 8 |
| Work |
| 50-40-30-20-10 – Plank Jump Through – Jumping lunges – Feet anchored sit ups – Ski/Bike/Row Cals (choice) |
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