Upper Body Strength
Warm-up
5 minJump rope, then arm circles and band pull-aparts
Strength
Overhead Press4 x 5 @ RPE 8Add a little weight. Still leave 2 reps in the tank.
Dumbbell Floor Press3 x 8Up to 55s. Slow on the way down.
Pull-ups or DB Rows4 x 8Bands or ring rows are fine. Volume matters more than difficulty.
Farmer Carry3 x 40 ydThe 55s. Tall posture, hard grip.
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