| Warm Up |
| 8 minutes: Blue awning run + dive bomber push ups x 5 + barbell reverse curl to press x 10 20/10 Push up/FLR x 6 |
| Strength |
| – 2 sets x 8 bench press – 2 x 6 bench press – 2 x 4 bench press Then: – DB behind head triceps ext. x 12 + Db Transfer x 12 + box dips x 8-10 |
| Work |
| 3 minute max distance row 3 min max rep push ups 3 min max rep Dual KB Clean and press 3 min FLR hold w/knee drives to elbow (cross body) |
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