Strength

Super Set

5 Sets 

5 Box Jump 20"  

5 Low Bar Back Squat 

 

Gymnastics 

Hinge Row 3 x 15 

Scap Pull up 3 x 10 

Hip Circle Glute Bridge 3 x 15

Back Extension 3 x 15

 

Conditioning 

3 Rounds 

20 Slam Balls 

15 KB Swing 

10 Burpee