| Warm Up |
| – 6 minutes: Arm circles 20sF/20sB + plank shoulder taps x 20s + 20s knee tuck hang – 6 minutes: Band pull apart x 15 + light lateral raises OH x 12 + hinge press away x 10 |
| Strength |
| – 3-4x: Tempo barbell shoulder press x 6-8 w/3s down phase + Tempo barbell row w/3s pause at top & 3s down phase x 6-8 – 3-4x: DB Floor press from dead bug x 10-12 + feet elevated hip dip x 10 + 20s hold repeat on other side + face pulls using band and towel x 10-12 |
| Work |
| With a partner: – 2000m Row – 100 You go, I go push ups – 100 You go, I go barbell curls – 100 sit up to throw to partner |
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