- work up to a heavy 1rep (1) board press, then work up to a heavy 1 rep (2) board press.
- DB pull overs 3x12-15
- DB bent over rows 3x12-15 each side
- DB Bicep curls 3x12-15
- Lat pull downs 3x15-20
Then tabata 6 rounds 30sec work/ 10 secs rest of:
- rope climb sit up
- DB push press