Weekly Warm-up 2mins @ 75% effort of either: jog, skip, row, airdyne

2 or 3 Rounds: 15-20 band external rotations (aka. no money drill) 10 Front Foot Elevated Split Squats/side at bodyweight 10 Romanian Dead Lifts with an empty bar

Part 1 A1. Push Press 5×3 @ 85-90% of 1RM – rest 90sec

Part 2 5 minutes – As Many Rounds as Possible of: 4 Dumbbell Press @ 70-75% of 1RM 4 Pull-ups @ 75%

Part 3 3min time trial: row or airdyne

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