| Warm up |
| 4 minutes: Dead hang x 20s + band pull apart x 15 6 minutes: Prone scorpion x 4 + shoulder tap > kick through x 8 + bridge hip lifts x 6 5 minutes: Jumping jacks x 10 + windmill press x 4/4 + wtd arm circles x 10/10 |
| Strength |
| 1. Single Arm DB Bench Press x 10/10- Slam > Rotational throw x 5/5- SA band triceps pull downs x 10/10 2. Half kneeling OH midline pull x 12/12- Plank position single arm row x 10/10 (use yoga block on down hand) – Pull ups x 8 (if weighted 6-8 reps) |
| Work |
| EMOM x 8 minutes alternating: 1. 5 pull ups + 12 dual alt KB Press 2. Dual Front Rack Squat x 5 + Farmer carry >< EMOM x 8 minutes alternating: 1. 300m bike + 10 barbell curls (sub DB’s if needed) + 10 high pulls 2. 20s slider climbers + 15 DB z press |
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