Strength 

1/2 Kneeling DB Press 3 x 10

Goblet Squat 3 x 10

Russian KB Swing 3 x 15

 

Calisthenics

Pull up 10 - 1

Burpee 1 - 10

Run 800m

Dip 10 - 1

Row 1 - 10

 

Conditioning

10 x 100m OTM