Strength 

Banded Split Squat 3 x 5 

Single Leg RDL 3 x 10 

Upright DB Row 3 x 10 

Tricep Ext 3 x 10 

 

Gymnastics

TTB 3 x 10 strict

Lateral MB Toss 3 x 20 alternate

Russian Twist 3 x 30 

 

Conditioning 

8:00 AMRAP

10 Stone Squat 

50m Stone Carry