Strength 

Bench 3 x 10 

Sumo Deadlift 3 x 10 

 

Gymnastics 

KTE (s) 3 x 15 

Rope Pull 3 x 20"

Push up to Lateral Plank 3 x 10 

 

Conditioning 

3 rounds for quality 

400m run 

15 Russian KB Swing 

10 Wall Ball

5 Burpee Box Jump (24")