| Tuesday |
| Warm up |
| 3x: yoga push-up x 5 + Prone chest stretch x 4 +superman pull downs x 10 3x: Plank row to press x 4/4 (light) + Arm circles x 10/10 |
| Strength |
| BB Block Bench Press 5×5 @ 70-75% – Pause at yoga block for 2 seconds 3-4x: DB Pull-overs x 10 + Push-ups x 12 + YTW x 5 |
| Work |
| 12-15min 300m row DB Burpee to OH x 6 Side V Ups x 10/10 Chin-ups x 6-8 |
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