Strength 

Turkish Get up 3 x 5 e/s

Windmill 3 x 10 e/s

Single Leg RDL 3 x 10 e/l

Tricep DB Extension 

 

Gymnastics 

HSPU 3 x 5

Handstand Hold 3 x 1:00

Hollow Rock 3 x 20 

Vup 3 x 10

 

Conditioning 

1 Row - 10 KB Swing every 15 stroke