Strength

Front Squat 5-3-2-2 @ 60,70,75,80% of your TM

Single Leg RDL 3 x 5

Calisthenics

3-5 rounds

5 Pull up

10 Scap Pull up

10 Hanging Knee Raise

Conditioning

4 x 50m

Sandbag Carry

or

100m Single Arm farmer Carry 50m L, 50m R