Strength 

Front Squat 3 x 5 

DB Press (single arm) 3 x 5 

Deadlift 2 x 10 

 

Gymnastics 

Scap Row 3 x 10 

Hinge Row 3 x 10 

Plank Slider Knee to Elbow 3 x 10 

 

Conditioning 

10 Stone Squat 

10 Stone Shoulder 

10 Burpee