Strength 

Split Squat 3 x 10 e/l

Front Squat 3 x 5 

BB Row 3 x 10 

Tricep Extension 3 x 10

 

Gymnastics 

Pull up 3 x max rep

KTE 3 x 15 

Russian Twist 3 x 20 

 

Conditioning 

21-15-9

KB Swing 

Slam Ball 

Burpee