Warm Up
10/10 Single Leg (opposite single arm) Deadlifts (24kg)
20 Push Ups
20 Jump Lunges
20 Pull Ups
(2 rounds)

Phase Training
2 x 8 Swiss Ball Dumbbell Press (50kg)
2 x Cable Push + Pull (54/58kg)
2 x 8/8 Single Arm Rows (50kg)
2 x 10 Seated Swiss Ball Cable Press (45kg)
2 x 10 Seated Hi to Low Cable Rows (54kg)
2 x 8 Single Arm Shoulder Press (30kg)
2 x 10 Undergrip Chest to Bar Pull Ups (BW)