| Warm up |
| 2x: Weighted arm circles x 20s/20s + side plank thread through x 8/8 + dive bomber push ups x 5 3 sets with minimal rest: 12 lateral raises + 12 strict press + 10 Mt. Climbers |
| Strength |
| 3x: Incline DB Together press x 10 + Single arm DB Row x 10/10 + narrow grip pull ups x 6-8 Then: Barbell bench press x 5-5-5-5 |
| Work |
| Go up the ladder as far as possible in 10 minutes: 1-2-3-4-5-6… – DB Thrusters – Lateral box jump overs – Plank row (R + L = 1) – Deficit push ups |
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