Strength 

Goblet Squat 3 x 10 

OH Lunge 3 x 5 e/l

Step Down 3 x 10 e/l (12")

 

Gymnastics 

Burpee Pull up 3 x 10

Strict TTB 3 x 10 

Lateral Plank Knee to Elbow 3 x 10 e/s

Reverse Hyper 3 x 10 

 

Conditioning

1k Row ( 10 RKB Swing every 15 stroke)