| Warm up |
| 5 min: up>downward facing dog x 5 + push ups w/3s pause at bottom x 5 + side plank hold from hand x 20s/20s 5 min: Kneeling KB Curls x 10 + kneeling SA press x 6/6 + crab walk >< |
| Strength |
| – Alt. DB Bench press x 12 + SA DB Plank pull x 10/10 + Straight arm pull down w/tricep ext x 10 Then: – DB Incline Press x 8- towel curls x 12- SA ½ kneeling band pulls for speed x 12/12 |
| Work |
| – Row x 250m – 2 cone Dual DB ground x 3 to OH + OH Walk (9 total) – Dead hang knee tuck or L-sit x 15s – Alt. Push ups x 12- Side V-ups x 12/12 |
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