| Monday |
| Warm up |
| – 6 minutes: Yoga push up toe touch x 5 + external rotation to press x 10 (light) + palms up pull apart x 10 – 3x: 5 push ups on coaches cue + Band pass through x 10 + Superman pull down x 10 |
| Strength |
| 16 minutes: – Plate push/pull bear crawl >< (forward/backward) – Forward raise > pull apart > back to center > down x 10 – Alt Z Press x 12 – Chin ups x 8-10 |
| Work |
| 4 Sets: Start each set with P Lot Run – Renegade row > stand x 6 – Band curls x 20s – Barbell strict press x 8 (does not need to be unbroken) – Rainbow Slams x 12 |
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