Strength 

Press 3 x 5

Deficit Deadlift 3 x 5 

 

Gymnastics 

Chin up 3 x 10 

Back Extension 3 x 15

Push up to Lateral Plank leg lift 3 x 10 

 

Conditioning 

10:00 for movement quality 

5 Strict Pull up 

10 Burpee Box Jump 

50 Double Under