Monday, 25 June

Warm up
4 sets of
8 half kneeling bottom up KB press per arm
rest :30
12 lateral band walks
rest :30
12 forearm scapular push ups
rest :60

Strength
3 sets of each
bench press 8 reps at 75% of 1RM rest :60
duel dumbbell prone row 8 reps rest :60

3 sets of each
tempo ring row max reps using  2 seconds up from bottom and back to the bottom immediately in minute
ring plank 30-60 seconds

5 sets of
:30 wall sit
10 push ups
30 double unders
rest :60