| Monday |
| Warm up |
| 3x: band pull apart x 12 + Swimmer claps x 12 + arm circles x 10f/10b 3x: Scap push-ups x 10 + dead hang x 20s + band curl x 15 |
| Strength |
| Bench: 8-6-4-2-2-2 3x: Straight arm pull down x 10 + Deficit Push-ups x 12 + SA OH Tricep extension x 8/8 |
| Work |
| 15min 200m Ski Turkish get up x 3/3 Plank Pull x 10 |
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