Strength
Bench Press 2 x 10
BB Bent Over Row 2 x 10
Split Squat 2 x 10
Russian KB Swing 2 x 15
Gymnastics
Pull up (S) 2 x 10
Push up to Lateral Plank 2 x 10
Lunge Twist 2 x 10 e/l
Conditioning
Farmer Carry 3 x 100m, single arm carry 50m e/a (10 burpee each break before completing 100m) rest 2:00 between rounds