1a. Incline Bench Press: 6-4-2

1b. Bicep Curls: 3 x max reps (8-12 reps)

Then…

Mid-Line Mover – 18 Min Clock for Quality

100m OH/Suit case carry (1 arm OH + 1 arm suitcase carry)

12 Front Plank Marches (1-2 sec pause each rep)

100m OH/Suit case carry

12 Landmine Rotations

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*This weeks “Mid-Line Mover” will train your core in 3 different ways:

Front Plank Marches: Builds anti-rotation strength by resisting movement (rotation)

Landmine Rotations: Helps build rotational core strength

SA OH/Suitcase carry: Challenges your mid-line to resist lateral flexion while working shoulder stablity and grip strength.