Strength 

Single Leg RDL 3 x 8 

1/2 Kneeling Press 3 x 10

DB Row 3 x 12

Accessory 

Calf Raise 2 x 15 e/l

Tricep Extension 2 x 15

 

Calisthenics

10-1

Chin up 

TTB 

Lunge Exchange 

 

Conditioning 

21-15-9

Burpee 

KB Swing