Strength 

Seated DB Press 3 x 10 

Split Squat 3 x 10 

Single Leg RDL 3 x 5

 

Gymnastics 

Pull up 3 x Max Rep

Pistol 3 x 10 

Box Jump 3 x 10 (30")

 

Conditioning 

3 rounds 

50m Farmer Carry 

50m Slep Push 

50m Sled Drag 

50m Stone Carry