| Monday |
| Warm up |
| 3x: band pull apart x12 + Front to back arm swings x12 + arm circles x10f/10b 3x: Scap push-ups x10 + dead hang x20s + band curl x15 |
| Strength |
| 4x: BB bench press x 10 + Bent DB/KB Row x 10 3x: Deficit Push-up x 12 + Pull-up x 8-10 + DB reverse curls x 12 |
| Work |
| 10-15-20-15-10 – Cal on ski – Plank Pull – Shoulder to OH (BB, DBs, or KBs) – Toes to bar/Hanging knee tucks |
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