Strength 

Front Squat 3 x 5 

Step up 3 x 10 - 24" 

Renegade Row 3 x 10 

 

Gymnastic 

Scap Pul up 3 x 10 

Strict Pull up 3 x 8 

Glute Ham Raise 3 x 10 

 

Conditioning 

2k Row