Strength 

Push Press 3 x 5

Box Squat 3 x 5 

BB Row 3 x 10 

Hammer Curl 3 x 10 

 

Gymnastics

Hinge Row 3 x 10

Pull up 3 x 10

Ring Push up 3 x 10

GHD Sit up 3 x 20

 

Conditioning

5 Rounds

10 Burpee

10 DB Thruster

15 Cal Ski Erg or AirDyne