Strength 

Single Leg RDL 3 x 10 e/l

Suit Case Deadlift 3 x 5 

DB Row 3 x 10 

OH Medball Toss 3 x 10 

 

Gymnastics

Ring Row 3 x 15

Scap Pull up 3 x 15 

Hollow Rock 3 x 30 

 

Conditioning 

5 rds

10 Sandbag Shoulder

10 Sandbag Squat 

10 Burpee