Strength 

Split Squat 3 x 10 e/l

Single Leg RDL 3 x 10 e/l 

Seated DB Press 3 x 10 e/a

 

Gymnastics 

Pull up 3 x 10 

TTB 3 x 10 

GHD Sit up 3 x 20 

 

Conditioning 

4 rounds 

20 Wall Ball 

15 Burpee

100m Sprint