| Tuesday |
| Warm up |
| – 3x: DB Strict press x 10 + Bent fly x 10 + DB/Plate pull apart x 10 – 3x: Push up w/3s hold at bottom x 5 + Chin over ring hold x 15s + Band pass through x 5 |
| Strength |
| 1) 3x: Seated (on bench/box) dual DB Press x 10 + kneeling straight arm pull downs x 12 + Elbow Plank SA band pulls x 10/10 2) 3x: DB Floor press x 10 + DB Plank pull x 10 + Triceps pull downs x 15 |
| Work |
| 10-12 minutes: – 10 barbell strict press – 10 slam ball slams – 10 hanging knee tucks/straight leg lifts – 10 barbell bent rows Finisher: 20/10 x 5 push ups/FLR |
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