Strength
Barbell Split Squat Front Rack
3 x 10 e/l
Goblet Squat Hold
5 x :30
Accessory Lifts
DB Row 3 x 10
Tricep Extension 3 x 10
Gymnastics
Supinated Grip Pull up 3 x 10
Lateral Step up 3 x 10 e/l
Conditioning
3 rounds
3 Cluster
30 Double Under
Rest 1:00
5:00 rest
3 Rounds
5 Front Squat
Row 250m
rest 1:00