| Tuesday |
| Warm up |
| – 6 min: Bike x 30s + KB lateral lunges x 5/5 + SA DB Press x 5/5 (increase wt in movements each set) – 6 min: Kneeling straight arm pull downs x 12 + wtd arm circles x 12/12 + plate pull aparts x 12 |
| Strength |
| – 10 minutes: Barbell bent row x 10 (quick pause at the top) + Half kneeling single arm press x 6/6 + ab roll outs x 10 – 10 minutes: Alternating DB Bench press x 10 + Kneeling KB Curls x 12 + Side to side knee tucks x 10 total |
| Work |
| Remaining time: – 30s max cal row – Alt DB Ground to OH x 10 – Front Rack>/< + Farmer Carry >/< (full court) – Copenhagen plank with bottom leg knee drive to chest x 8/8 |
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