Strength
Kneeling Single ARM DB Press 3 x 10
Banded Split Squat 3 x 10
KB RDL 3 x 10
Gymnastics
Scap Pull up 3 x 10
Hinge Row 3 x 10
Hollow Rock 3 x 15
Back Extension 3 x 15
Conditioning
4 rounds
50m Sled Push
50m Sled Drag
100m Ski Erg or Row
1:00 Prone Plank
1:00 Farmer Hold
:30 Box Breathing