Strength

1/2 Kneeling DB Press 3 x 8

Single Leg RDL 3 x 8

Goblet Squat Hold 3 x 10

Accessory 

Banded Pulls 2 x 25 

Tricep Extension 2 x 20

 

Calisthenics

Pull up 3 x Max Rep

Dip 3 x Max Rep

 

Conditioning

21 - 15 - 9

KB Swing

Burpee