Strength 

Split Squat 3 x 10 

Single Leg RDL 3 x 10 

Step Down 3 x 10 

 

Gymnastics 

Ring Row 3 x 10 

Hinge Row 3 x 10 

V-up 3 x 10 

TTB 3 x 10 

 

Conditioning

3 x 5:00 SKi Erg

w. 1:00 Standing Goblet Rack, 1:00 Plank