All Reps and sets to be discussed in class:
| Warm Up |
| – frog rock x 1 minute- Frog rock push up x 1 min- 5 minutes: Hanging scap rotations x 10 + superman pull downs x 10 + Side plank hold from hand x 30s/30s – 2x: High knees > + Butt kicks < + Side shuffles >< |
| Strength |
| – 3 cone single arm press and OH Carry -3 press at each cone (9 total) – weighted raise to pull apart x 10 – weighted side bends x 12/12 Then: – DB Push press x 8-10 – Chin ups x 6-10 – Ab roll outs x 10 |
| Work |
| – 2 pt. DB rows x 6/6 + standing KB halos x 12 alt. + wtd. Dead bug leg ext. x 12 alt. – Bike x 400m + Suitcase carry R>/L< + side plank hip dips x 20 |