Strength 1
A1 – Overhead squat
-Build to a heavy 5 reps. Repeat your heaviest weight 1-2 more times.


A2 – Half kneeling med ball punch throw
– 3 x 6/side


Strength 2
B1 – Yates Row
-4 x 10


B2 – Front foot elevated split squats
-4 x 6/leg