| Warm up |
| – 2x: Plank wave push ups x 5 + dead hang x 20s + Bent flys x 10 – 2x: Crab walks >< + DB Lateral raise to OH x 12 + SA Lat stretch on wall x 20s/20s – 20s WFHSH x 5 |
| Strength |
| Pt. 1 – 5 Bent rows + Farmer carry >< + 5 bent rows- Med ball DB Press x 10 > max rep push ups in 20s – Chin over bar hold x 15s Pt. 2 – DB Plank pulls x 12- Feet anchored eccentric sit ups x 6- Rack rows x 8-10 with 5s pause at top of last rep |
| Work |
| – 200m Row- Dual DB Sprawl – Ground to OH – Hangin knee tucks x 10 – 200m Row- Dual DB Press x 10- Chin ups x 6-8 – 200m Row- ½ kneeling OH Hold/Biceps curls x 8/8- body saw from elbows |
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