Strength 

Push Press 3 x 5

Thruster 3 x 5 

Reverse Hyper 3 x 10 

 

Gymnastics 

5 rounds 

50m Bear Crawl 

50m Crab Walk forward 

50m Crab Walk backward 

50m Broad Jump

 

Conditioning 

Ski Erg 5 x 500m