Strength 

Split Squat 3 x 10 e/l

Single Leg RDL 3 x 10

Accessory

Heel Raise 3 x 10 e/l

Step Down 3 x 10 e/l

Bicep Cur 3 x 20  

 

Calisthenics

Burpee Pull up 5 OTM for 10:00 

KTE 5 OTM for 8:00

 

Conditioning 

10 x 100m OTM