| Warm Up |
| – 8 minutes: Blue awning run + dive bomber push ups x 6 + dead hang x 20s + bottom of squat KB curls x 10 6 alt. Sets 20s/10s: – Push ups/FLR- Squats/squat hold |
| Strength |
| 3 sets of each: – Medball DB incline press (lean against ball, butt on ground) x 12 + single arm supported row x 10/10 + chin ups x 6-8 – Alt. DB Curls x 12 total + lateral raise to pull apart x 12 + weighted side bends x 10/10 |
| Work |
| 20-18-16-14-12: – Lateral Box jump overs – Alt. V-ups – DB Strict Press – Push up position jump through (feet to outside of hands)- elbow plank side to side hip dips |
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