Strength 

Split Squat 3 x 10 e/l

Hip Thrust 3 x 10 

Thurster 3 x 5 

Tricep Ext 3 x 10 

DB Row 3 x 10 e/a

 

Gymnastics 

Pull up 3 x 10 

TTB 3 x 10 

Back Ext 3 x 10 

Russian Twist 3 x 20

 

Conditioning 

10 x 100m OTM