Strength

Goblet Squat March 3 x 10

Cossack Squat 3 x 10

Lateral Step Up 3 x 10

Calisthenics

3 rounds

15 Scap Pull up

10 Hanging Knee Raise

2 Rope Climb

Conditioning

3 rounds

100 Running Rope

50 SIngle Unde

25 Double Under