Strength

Back Squat 3 x 5

Single Leg RDL 3 x 10

Reverse Lunge/Step up 3 x 10

Calisthenics

3 rounds

15 Scap Push up

10 Plank Transfer

5 Handstand Push up

Conditioning

50m Sandbag Carry

5 Sandbag Shoulders

10 Burpee on Sandbag