Strength 

Press 3 x 5 

Back Squat 3 x 5

Jefferson Curl 3 x 5 

 

Gymnastics 

Pull up 3 x 10 

Ring Push up 3 x 10 

Hollow Rock 3 x 20 

Back Extension 3 x 15 

 

Conditioning 

21 - 15 - 9 

Russian KB Swng 

Box Jump 24"

Burpee