Strength 

Goblet Squat w. Hip Circle 2 x 10 

Split Squat 2 x 10

Suite Case Deadlift 2 x 10 

Accessory 

Band Pulls 2 x 20

Lateral Shoulder Raise 2 x 10

 

Calisthenics

Pull up 3 x 10

Dip 3 x 10

KTE 3 x 10 

 

Condtitioning 

8 x 100m w. 100m walking recovery