| Warm Up |
| – 3 minutes: Row, Bike or Ski – 2x: Swimmer claps + arm circles x 10/10 + arm circles x 10/10 + pull apart (no weights) x 15 + seated thoracic stretch x 4 – 5 minutes: 10 pass through + 10 scapular push ups + 15 banded face pulls |
| Strength |
| Push Jerks: 6-6-6-6 Rest 90-120s between each set. Focus on maintaining solid midline and speed! Then 6-8 minutes:Strict Pull ups x 6-8 + lateral raises x 15 |
| Work |
| 12 minutes: – 10 DB Bench Press on medball – 12 hanging knee raises – 10 DB Plank Pulls – 400m bike or 200m row Rest 1 minute between sets |
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