Strength 

Split Squat 3 x 10 e/l

Russian KB Swing 3 x 20 

 

Gymnastics 

Snap Row 3 x 10 

Archer Ring Row 3 x 10 

Rope Climb 3 x 20'

L sit 3 x :15

 

Conditioning 

Sled Push 3 x 100m w. 2:00 recovery