Strength

Split Squat 3 x 5 Goblet Rack

1/2 Kneeing DB Press 3 x 5

KB SDHP 3 x 10

 

Gymnastics 

5 Rounds 

10 Pull up 

10 Dip 

10 Pistol 

 

Conditioning  

5 Rounds

100m Sandbag Carry

10 Burpee over sandbag

100m Sprint

rest 1:00