Strength 

Curtis P's 5 x 6 rest 2:00 between sets

increase load each set 

 

Gymnastics 

5 rounds 

10 Scap Pull up 

10 KTE 

15 Weighted Sit up

30 Russian Twist 

 

Conditioning 

100 Double Under 

then 3 rounds 

20 Wall Ball

20 Box Jump 

100 Double Under